Black Bean and Barley Salad

Preparation:  10 min. Cooking: 40 min. Total: 50 min.
Recipe photo
  • 1 1/2 Cup water
  • 1/2 Cup pearled barley
  • 1 Cup canned black beans , drained
  • 3/4 Cup corn kernels , thawed if frozen
  • 1/2 can Italian style peeled tomatoes , drained and chopped
  • 1/2 Cup green peas , thawed if frozen
  • 1/2 avocadoes , chopped
  • 2 Tbsp cilantro , chopped
  • 4 Tbsp water
  • 3 tsp lemon juice
  • 1 scallions , white part only, finely chopped
  • 1 1/2 tsp olive oil
  • 1 clove garlics , crushed
  • 1/4 Lb packaged salad
Bring water to a boil in a heavy pot. Add barley and reduce heat to low. Cover and simmer 35-40 minutes until water has evaporated and barley is tender. Remove from heat. Transfer barley to a cookie sheet. Spread barley out to cool briefly. While barley is cooking, combine next 7 ingredients and salt to taste in a salad bowl. Cover and refrigerate until barley is cooled. Combine remaining ingredients, except lettuce, in a jar with a tight-fitting lid. Shake vigorously until emulsified. Set aside. Transfer cooled barley to bean and vegetable mixture. Toss. Add dressing and toss again. Serve on a bed of lettuce.
Calories
180 Cal
Fat
5.2 g
Carbs
30 g
Protein
7.1 g
Fiber
8.8 g
Sugar
3.2 g
Cholesterol
0 mg
Sodium
240 mg


Nutrients

Fiber     8.8 g
Fat     5.2 g
Sugar     3.2 g
Carbs     30 g
Protein     7.1 g
Calories     180 Cal

Fats

Fat, Poly     0.9 g
Fat, Mono     3.1 g
Fat, Sat     0.8 g
Fat, Trans     0 g
Fat, Percent     26 %

Vitamins

Vitamin, K     48 mcg     40 %
Vitamin, A     2000 IU     66 %
Vitamin, B12     0 mcg     0 %
Niacin     2.3 mg     14 %
Riboflavin     0.2 mg     15 %
Vitamin, C     24 mg     27 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.2 mg     13 %
Vitamin, E     0.9 mg     5.8 %
Panto, Acid     0.8 mg     15 %
Choline     24 mg     4.4 %
Thiamin     0.3 mg     22 %

Minerals

Calcium     55 mcg     5.5 %
Phosphorus     140 mg     20 %
Magnesium     53 mg     13 %
Copper     0.3 mcg     29 %
Fluoride     75 mcg     1900 %
Zinc     1.1 mg     10 %
Cholesterol     0 mg     0.4 %
Sodium     240 mg     16 %
Selenium     3.2 mcg     5.8 %
Manganese     0.4 mg     6 %
Potassium     530 mg     11 %
Iron     2.5 mg     31 %