Barley and Black-Eyed Pea Salad
From www.foodfit.com
This recipe serves: 8
For the salad:
1/2 cup pearl barley
1 1/2 cups vegetable stock
1 cup frozen black-eyed peas
1 large yellow bell pepper, charred, peeled and diced
1 large tomato, seeded and diced (about 1 cup)
1 cup green onions (scallions), sliced on the bias (about 1")
1 cup fresh sweet corn kernels
For the dressing:
1/4 cup fresh lime or lemon juice
1/2 tsp grated lime or lemon zest
1/2 tsp minced, blanched garlic
1/2 tsp ground cumin
2 tsp finely minced cilantro
2 Tbsp olive oil
Honey
Salt to taste
Freshly ground black pepper
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 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
Nutritional Information
Number of Servings: 8
Per Serving
Calories 135
Protein 4 g
Total Carbohydrate 22 g
Dietary Fiber 5 g
Soluble Fiber 1 g
Insoluble Fiber 3 g
Sugar 3 g
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Omega-3 Fatty Acid 0 g
Omega-6 Fatty Acid 1 g
Cholesterol 0 mg
Percent Calories from Fat 26 %
Percent Calories from Protein 11 %
Percent Calories from Carbohydrate 63 %
Vitamins:
Vitamin A 268 IU
Vitamin B1- Thiamin 0 mg
Vitamin B2 - Riboflavin 0 mg
Vitamin B3 - Niacin 1 mg
Vitamin B6 0 mg
Pantothenic Acid 0 mg
Vitamin B12 0 mcg
Biotin 1 mcg
Folate 62 mcg
itamin C 19 mg
Vitamin D 0 IU
Vitamin E 1 IU
Vitamin K 3 mcg
Iron 1 mg
Zinc 1 mg
Calcium 15 mg
Phosphorus 87 mg
Potassium 263 mg
Sodium 202 mg
Magnesium 33 mg
Manganese 0 mg
Copper 0 mg
Selenium 6 mcg