Barley and Black-Eyed Pea Salad

Recipe suggested by: Lisa Press

This recipe serves: 4

Preparation time: 20 mins
Cooking time: 45 mins

Ingredients

· For the salad:

· 1/4 cup pearl barley

· 3/4 cup vegetable stock

· 1/2 cup frozen black-eyed peas

· 1/2 large yellow bell pepper,charred, peeled and diced

· 1/2 large tomato, seeded and diced (about 1/2 cup)

· 1/2 cup green onions,sliced on the bias (about 1")

· 1/2 cup fresh sweet corn kernels

· For the dressing:

· 2 tablespoons fresh lime or lemon juice

· 1/4 teaspoon grated lime or lemon zest

· 1/4 teaspoon minced, blanched garlic

· 1/4 teaspoon ground cumin

· 1 teaspoon finely minced cilantro

· 1 tablespoon olive oil

· honey

· salt to taste

· freshly ground black pepper

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.

*This is a great recipe to double up on so you have leftovers for a quick and easy lunch or dinner!

Nutrition Facts

· Serving Size about 1/2 cup of salad and 3 oz of mixed greens

· Amount per severing:

· Calories164

· Protein5 g

· Total Carbohydrate29 g

· Dietary Fiber4 g

· Soluble Fiber3 g

· Insoluble Fiber3 g

· Sugar5 g

· Total Fat4 g

· Saturated Fat1 g

· Monounsaturated Fat3 g

· Polyunsaturated Fat1 g

· Trans Fatty Acid (fat)0 g

· Omega-3 Fatty Acid0 g

· Omega-6 Fatty Acid1 g

· Cholesterol0 mg

· Percent Calories from Fat24 %

· Percent Calories from Protein10 %

· Percent Calories from Carbohydrate69 %

· Vitamins:

· Vitamin A295 IU

· Vitamin B1- Thiamin0 mg

· Vitamin B2 - Riboflavin0 mg

· Vitamin B3 - Niacin1 mg

· Vitamin B60 mg

· Pantothenic Acid0 mg

· Vitamin B120 mcg

· Biotin1 mcg

· Folate62 mcg

· Vitamin C22 mg

· Vitamin D0 IU

· Vitamin E1 IU

· Vitamin K3 mcg

· Iron2 mg

· Zinc1 mg

· Calcium17 mg

· Phosphorus87 mg

· Potassium263 mg

· Sodium240 mg