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 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) Photo Credit: Demi Tsasis
