This vegetarian-friendly grain bowl is packed with fiber from the plump corn and pearled barley. It’s lightly seasoned with lemon and dill for full flavor, and can be paired with a source of lean protein for a complete lunch. If you don’t like pearled barley, you can also make this recipe using a whole grain of your choice (like brown rice).
White Bean Barley Bowl
Ingredients
- 1 cup (100 grams) uncooked pearled barley
- 1 (15 ounce or 425 grams) can (about 1 3/4 cups) low-sodium vegetable broth
- 3/4 cup water
- 1 1/2 cups (120 grams) fresh or frozen corn kernels, thawed
- 1 (15 ounce or 425 grams) can white beans
- 2 tablespoons white wine vinegar
- 1 tablespoon fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1/4 cup (40 grams) minced red onion
- 1/4 cup (3 grams) chopped fresh dill
- Salt and freshly ground pepper to taste
Directions
Thaw the frozen corn kernels in the microwave. Set aside.
In a small saucepan, add the barley, broth and water. Cover and bring to a boil over high heat. When the pot starts to boil, reduce the heat to low, and cook, covered, for 20 to 25 minutes until barley is tender.
Rinse the white beans under running water to remove excess sodium. Set aside.
In a separate bowl, add the barley with vinegar, lemon juice, olive oil, red onion and dill. Mix to combine then add the corn and white beans. Season with salt and pepper to taste.
Garnish with dill and serve warm or at room temperature.
NOTE: You can make this dish ahead of time, store in the fridge, and reheat for lunch (or just eat it chilled).
Nutrition Information
Serves: 6 | Serving Size: 1 cup
Per serving: Calories: 317; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 218mg; Carbohydrate: 54g; Dietary Fiber: 9g; Sugar: 3g; Protein: 12g
Nutrition Bonus: Potassium: 635mg; Iron: 25%; Vitamin A: 3%; Vitamin C: 10%; Calcium: 10%
Energizing Tips (optional)
- Serve with 1 hard boiled egg to increase calories, fat and protein. (Per serving: Calories: 387; Total Fat: 13g; Carbohydrate: 55g; Dietary Fiber: 9g; Sugar: 4g; Protein: 18g)
- Serve with 1/2 cup chopped chicken breast or shredded rotisserie chicken meat for increased calories, fat and protein. (Per serving: Calories: 433; Total Fat: 10g; Carbohydrate: 54g; Dietary Fiber: 9g; Sugar: 3g; Protein: 34g)
Photo Credit: Demi Tsasis
