[quicklook-recipe prep_time=”10 min” cook_time=”20 min” serves=”4″ details=”” ]
We think of barley as a soup ingredient, but it’s also a delicious “dinner grain,” served hot or cold. When combined with black beans, tomato, and avocado, it adds up to a salad that could hardly be more healthful or delicious.
[ingredients-list title=”Ingredients” serving_size=””]
- 1 cup carrot juice
- 1/2 teaspoon thyme
- Salt to taste
- 1/8 teaspoon cayenne
- 1/2 cup quick-cooking barley
- 3 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 1 can (19 ounces) black beans, rinsed and drained
- 1 cup fresh diced tomatoes
- 1/2 cup diced avocado
[step-list-wrapper title=”How to make it” time=”30 minutes”]
[step-item number=”1″ image_url=”” title=”” ]Combine carrot juice, thyme, salt, and cayenne in medium saucepan. Bring to a boil over medium heat, add barley, and reduce to a simmer. Cover and cook until barley is tender, about 15 minutes.[/step-item]
[step-item number=”2″ image_url=”” title=”” ]Meanwhile, whisk together lemon juice and oil in large bowl. Transfer barley and any liquid remaining in pan to bowl with lemon juice mixture; toss to coat.[/step-item]
[step-item number=”3″ image_url=”” title=”” ]Add beans and tomatoes and toss to combine. Add avocado and gently toss. Serve at room temperature or chilled. For best flavor, remove from the refrigerator 20 minutes before serving.[/step-item][/step-list-wrapper]
Some More Ideas
*Make this salad with brown rice in place of barley. Add 1/2 cup reduced-sodium chicken broth to the carrot juice mixture. Add 1/2 cup rinsed brown rice, cover, and cook until the rice is tender, about 40 – 50 minutes.
* Use red kidney or pinto beans instead of black beans.
[factoid]This salad is a powerful combination of healthy foods. An exceptional amount of fiber comes from the barley and the beans. The avocado supplies vitamins A and E, and the beans and avocado are rich in the B vitamin folate.[/factoid]
[nutrition-info calories=”250″ calories_fat=”60″ fat=”7g” sat_fat=”1g” choles=”” sodium=”320mg” carbs=”46g” sugars=”” protein=”10g” fiber=”13g”]
Blood Pressure Nutrients : 19mg Vitamin C, 47mg Magnesium, 784mg Potassium, 80mg Calcium