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Barley, black bean and avocado salad recipe


  • Recipes
  • Dish type
  • Salad
  • Vegetable salad
  • Avocado salad

We think of barley as a soup ingredient, but it's also a delicious main-dish grain, served hot or cold. When combined with black beans, tomato and avocado, it adds up to a salad that could hardly be more healthy or delicious.

10 people made this

IngredientsServes: 4

  • 225ml (8fl oz) carrot juice
  • ½ tsp dried thyme
  • good pinch of cayenne pepper
  • 100g (3½oz) quick-cooking pearl barley
  • 3 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • 1 can (about 450g) black beans, rinsed and drained
  • 200g (7oz) diced fresh tomatoes
  • 70g (2½oz) diced avocado

MethodPrep:10min ›Cook:20min ›Ready in:30min

  1. Combine the carrot juice, thyme and cayenne pepper in a medium saucepan. Bring to the boil over medium heat, then add the barley and reduce to a simmer. Cover and cook for about 15 minutes or until the barley is tender.
  2. Meanwhile, whisk together the lemon juice and oil in a large bowl. Add the barley and any liquid remaining in the pan, and toss to coat.
  3. Add the beans and tomatoes and toss to combine. Add the avocado and gently fold in. Serve at room temperature or chilled (for the best flavour, remove from the refrigerator about 20 minutes before serving).

Some more ideas

*Use 85g (3oz) long-grain brown rice in place of barley. Add 125ml (4fl oz) low-sodium chicken stock to the carrot juice mixture and cook the rinsed brown rice, covered, for 40–50 minutes or until it is tender.
*Replace the black beans with red kidney or pinto beans.

Health points

This salad is a powerful combination of healthy foods. An exceptional amount of fibre comes from the barley and the beans. The avocado supplies vitamins A and E, and the beans and avocado are rich in the B vitamin, folate.

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Reviews & ratingsAverage global rating:(1)

Reviews in English (1)

This was so delicious. My partner and I have a list of our top 20 fave meals and this one went straight into mine! My partner said it was really lovely - it only didn't make his top 20 because I served this as a meal on it's own and there was no meat! I added a little more than a pinch of cayenne pepper and juiced my own carrots as the long life stuff that was only available in my supermarket, just doesn't taste the same. I couldn't get black beans and had kidney beans on hand, but I forgot to add them anyway! Definately having this again - and soon!-17 Jun 2011


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You're probably searching for diabetic soul food recipes on the internet because you still want to be able to eat great tasting foods.

These diabetic soul food recipes are.

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Source: www.soulfoodandsoutherncooking.com

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Which foods for diabetics do you eat?

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I substituted red peppers for green peppers. Imagine how colorful it would be with green!

Nutrition

View line-by-line Nutrition Insights&trade: Discover which ingredients contribute the calories/sodium/etc.

Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

Calories per serving: 448

Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.


Bean Salad with Adobo Vinaigrette

  • Author: The KidneyRD Team
  • Prep Time: 10 min.
  • Cook Time: N/A
  • Total Time: 10 minutes
  • Yield: 3 servings 1 x

Description

This black bean salad is a great make ahead option because the flavor really improves over time. Delicious as a side dish or a main course salad served over a bed of greens.

Recipe developed by Clarissa Paimanta, RD and tested by Jennifer Krasilovsky, KidneyRD Intern 2021

Ingredients

  • 2 tbsp olive oil
  • 2 tbsp fresh lime juice
  • ½ tbsp adobo sauce (from a can of chipotle in adobo sauce)
  • ½ tsp lime zest
  • ½ tsp maple syrup
  • ¼ tsp smoked paprika
  • 5 oz . canned low sodium black beans, drained and rinsed
  • 1 stalk celery, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, chopped
  • 1/4 cup cilantro, chopped

Instructions

1. Prepare the adobo vinaigrette: To a mixing bowl, add all the vinaigrette ingredients and whisk well to combine.

2. Add beans, diced celery, red bell pepper, red onion, and cilantro to dressing toss to combine.

3. Let the beans marinate in the vinaigrette for at least 30 minutes in the fridge before enjoying or store in an airtight container in the fridge for a few hours for the best flavor.

Lower Potassium: Use rinsed and drained chickpeas or garbanzo beans instead of black beans to lower potassium to 173 mg per serving.

No concern for potassium? Add some sweet corn into the salad and garnish with diced avocado.

*Tip: To store leftover adobo sauce, transfer to a freezer-friendly zip lock bag, then place flat in the freezer for a couple of months. To use, carefully break off a small piece then let thaw.

Notes

Y ou may have heard that nuts, beans, and whole grains are not a great choice for a kidney-friendly diet because they are high in phosphorus. Wondering why we include them in many of our recipes? We include beans, nuts, and whole grains because only about 40% of phosphorus found in these plant foods are absorbed by humans. This makes them a good fit for most people’s diets! If you have questions about adding these foods to your diet, please reach out to your dietitian.

Did you make this recipe?

Tag @thekidneyRD on Instagram and hashtag it #thekidneyrd


Here are a couple of examples of changes that are small enough but doable:

  • Cook one extra dinner at home each week instead of carryout or eating at a restaurant.
  • When eating out choose a side salad or mixed vegetables instead of french fries.
  • Switch to a smaller size fancy coffee and ask for skim milk instead of whole milk.
  • Instead of sitting in front of the television after dinner go for a walk.
  • If you have food you can’t resist in your home, make a conscious decision not to buy them.

Only you know what your triggers are or what you need to improve.

I hope this post inspires you to make just a few small changes that lead to a healthier lifestyle.


Chipotle Bean and Barley Salad

1 cob of fresh sweet corn, corn cut off the cub

1 cup cherry tomatoes, halved

15 ounce can of pinto beans, drained and rinsed

15 ounce can of black beans, drained and rinsed

1. Add ½ cup barley and 1 ½ cup water to a medium saucepan. Bring to a boil, and then, cover simmering over low for 20-25 minutes. Drained and rinse with cold water, and set aside.

2. In a large mixing bowl, add lime juice, white wine vinegar, chipotle in adobo, olive oil, garlic powder, smoked paprika, cumin and a generous amount of salt. You may need to use a fork to break up the chipotle pepper (if you choose to add a whole one), but it should come apart with relative ease. A few bits add a nice spicy kick! Whisk until it’s very well incorporated and slightly aerated.

3. Add everything else listed in the recipe, and stir until well combined. Taste, and adjust seasonings, if needed (More salt? More chipotle? More adobo? Lime?). Serve.


  • One large ear of corn makes about 1 cup of cut corn.
  • Freeze extra lime or lemon juice to use later.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • Try adding cilantro on top for more flavor.

To cook barley:
In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup barley and return to boil. Reduce heat to low, cover, and cook 45 - 60 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3 1/2 cups. Place any extra cooked barley in an airtight container and refrigerate for up to a week or freeze. Add cooked barley to soups, stews, casseroles and salads for a healthful fiber boost.


Egyptian Barley Salad

Ingredients

  • 1.5 cups pearl barley (do not substitute hulled barley or hull-less barley)
  • ⅓ cup golden raisins
  • ½ cup coarsely chopped cilantro
  • ¼ cup shelled pistachios, toasted and chopped coarse
  • 3 ounces feta cheese, cut into ½-inch cubes (¾ cup)
  • 6 scallions, green parts only, sliced thin
  • ½ cup pomegranate seeds
  • Freshly cracked pepper, to taste
  • DRESSING:
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons pomegranate molasses
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground cumin
  • 1/2 teaspoon kosher salt, more to taste
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground cumin

Instructions

Cook barley according to package instructions, as brands may differ or try ATK’s instructions: Bring 4 quarts water to boil in Dutch oven. Add barley and 1 tablespoon salt, return to boil, and cook until tender, 20 to 40 minutes. Drain barley, spread onto rimmed baking sheet, and let cool completely, about 15 minutes.

Whisk oil, molasses, cinnamon, cumin, and ½ teaspoon salt together in large bowl.

Add barley, raisins, cilantro, and pistachios and gently toss to combine.

Season with salt and pepper to taste.

Spread barley salad evenly on serving platter and arrange feta, scallions, and pomegranate seeds in separate diagonal rows on top.


Recipe Summary

  • ⅓ cup fresh lime juice
  • ½ cup olive oil
  • 1 clove garlic, minced
  • 1 teaspoon salt
  • ⅛ teaspoon ground cayenne pepper
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1 ½ cups frozen corn kernels
  • 1 avocado - peeled, pitted and diced
  • 1 red bell pepper, chopped
  • 2 tomatoes, chopped
  • 6 green onions, thinly sliced
  • ½ cup chopped fresh cilantro (Optional)

Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.

In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.


What ingredients you need

  • Fava beans
  • Barley
  • Feta cheese
  • Avocado
  • Mint leaves or mint pesto
  • Lemon juice
  • Extra virgin olive oil, salt, pepper

Plus, fava beans are an excellent source of protein, low on fat, and rich in fiber which prevents constipation and reduces the appetite. While barley is a versatile whole grain and makes this fava bean salad healthier and more nutritious. It is rich in fiber and other important minerals like selenium, great for heart health and cancer prevention.


Meatless Monday: Barley and bean salad

A salad so hearty and quick even a frantic mom of three has time to mix this up.

The children are running laps around me, while shrieking a sound which lies somewhere near the edge of the audible frequency spectrum. The baby’s hunger is insatiable. And my dog just stepped in glossy, black oil-paint and decorated my wood and tile floors with a winding trail of paw prints. It’s very postmodern. Perhaps I’ll just leave it.

Just eat this. It’s yummy. And good for you too!

Barley and Bean Salad

1 cup barley
2 cups vegetable stock or water
1 can garbanzo beans, drained
1 can great northern beans or navy beans, drained
1/4 cup sun-dried tomatoes, sliced
1 red bell pepper, diced
1 jalapeno pepper, finely diced
1 shallot, finely diced
1 teaspoon garlic, minced
1/4 cup olive oil
1 tablespoon red wine vinegar
1 1/2 tablespoon lemon juice
1 teaspoon dijon mustard
Salt and pepper

Prepare the barley according to package directions using the vegetable stock or water. (I used fast-cooking barley, which simmered in a covered pot for about 11 minutes, until the stock was absorbed. Other types of barley will require a longer cook time.) Allow to cool, then gently fluff.

Combine the cooked barley with the drained beans, sun-dried tomatoes, peppers, shallot, and garlic. Prepare the dressing by whisking together the olive oil, vinegar, lemon juice, and mustard. Season with salt and pepper. Drizzle the dressing over the barley and bean mixture. Toss to combine.

Refrigerate and serve cool.

Amy Deline blogs (and chases children) at The Gourmand Mom.

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