Barley and Black-Eyed Pea Salad

6
Serves
149
Calories
19
Nutrients
19
Vitamins

Ingredients

1/3 cup pearl barley
1 1/3 cups vegetable stock
3/4 cup frozen black-eyed peas
3/4 large yellow bell pepper ,charred, peeled and diced
3/4 large tomato , seeded and diced (about 3/4 cup)
3/4 cup green onions ,sliced on the bias (about 1")
3/4 cup fresh sweet corn kernels
3 tablespoons fresh lime or lemon juice
1/2 teaspoon grated lime or lemon zest
1/2 teaspoon minced, blanched garlic
1/2 teaspoon ground cumin
1 1/2 teaspoons finely minced cilantro
1 1/2 tablespoons olive oil

Cooking Instructions

1. Place the barley in a dry saucepan over moderate heat and toast lightly (about 5 minutes). Stir regularly to prevent burning. Add the stock and bring to a boil. Reduce heat, cover and simmer gently until liquid is absorbed, about 30 minutes. Remove from the heat, partially uncover and allow the barley to cool before stirring.

2. While the barley is cooking, in a separate pot add the black-eyed peas to lightly salted water and cook until just tender but not mushy, 18-20 minutes. Drain, cool and set aside.

3. In a glass bowl layer the barley, black-eyed peas, pepper, tomatoes, onions and corn.

4. In a separate small bowl, whisk together the lime juice, zest, garlic, cumin, cilantro and oil along with the drops of honey, salt and pepper to taste. Pour over the salad.

5. To serve: arrange greens on chilled plates and top with the salad mixture.

Serving Size: about 1/2 cup of salad

Nutrition Information

Number of Servings: 6

Serving Size
0
Calories
149
Protein
4 g
Total Carbohydrate
26 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar
4 g
Total Fat
4 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
69 %
Percent Calories from Fat
24 %

Vitamin A
268 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
19 mg
Vitamin D
0 IU
Folate
62 mcg
Vitamin E
1 IU
Vitamin K
3 mcg
Pantothenic Acid
0 mg
Calcium
15 mg
Iron
1 mg
Phosphorus
87 mg
Potassium
263 mg
Sodium
225 mg
Zinc
1 mg