1/1 Photo of Black Beans and Barley
got a similar recipe in my email, it reads : "Quick-cooking barley replaces rice in this classic Caribbean combo. Barley is rich in soluble fiber and makes a good whole-grain choice because it is digested slowly, leaving you feeling satisfied longer." as a barley lover i had to try it, and add my own ingredients.i used fresh grown peppers ,tomatoes,and a handful of fresh oregano and basil. enjoy!
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- 2 teaspoons canola oil
- 1 medium onion, chopped
- 1/2 red bell pepper, chopped
- 2 cloves garlic, minced
- 1/4 teaspoon ground cumin
- 1 1/2 cups reduced-sodium chicken broth or 1 1/2 cups vegetable broth
- 3/4 cup quick-cooking barley
- 1/2 teaspoon dried oregano or 3 teaspoons fresh oregano, to taste
- 15 1/2-19 ounces canned black beans, rinsed,drained
- 1/2 cup chopped fresh tomato
- salt and pepper
- 2 tablespoons chopped fresh cilantro or 2 tablespoons basil (optional)
- 1Heat oil in a large nonstick skillet over medium heat.
- 2Add onion, bell pepper and garlic; cook, stirring frequently, until onion is barely tender, about 5 minutes.
- 3Add cumin and cook for 30 seconds more.
- 4Add broth, barley and oregano, increase heat and bring to a boil.
- 5Reduce heat to low, cover and simmer until the barley is tender and most of the liquid has been absorbed, about 10 minutes.
- 6Gently stir in beans and tomatoes and heat through.
- 7season with salt and pepper to taste.
- 8Sprinkle with cilantro or basil (if using) just before serving.
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Nutritional Facts for Black Beans and Barley
Serving Size: 1 (304 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 279.8
- Calories from Fat 36
- Total Fat 4.0 g
- Saturated Fat 0.6 g
- Cholesterol 0.0 mg
- Sodium 459.2 mg
- Total Carbohydrate 49.9 g
- Dietary Fiber 14.6 g
- Sugars 2.8 g
- Protein 13.5 g