Healthy Meal Prep
Kerry's Beany Salad Recipe

Kerry’s Beany Salad

Description

Red and black beans join barley, rice, peppers, and green onions in this robust salad, dressed with a fiery vinegar and oil dressing. Makes a great side dish for ribs or a grilled steak.

Ingredients

  • ½ cup pearl barley
  • ½ cup long-grain white rice
  • 1 cup canned black beans, drained
  • 1 cup canned kidney beans, drained
  • 1 cup whole corn kernels, cooked
  • ½ cup chopped green onions
  • 1 red bell pepper, chopped
  • ¼ cup chopped fresh cilantro
  • 8 leaves lettuce
  • ¼ cup red wine vinegar
  • 1 clove garlic, minced
  • 1 teaspoon chili powder
  • ½ teaspoon salt
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon ground black pepper
  • ½ cup olive oil

Instructions


  1. In a large saucepan bring 2 cups of water to a boil. Stir in barley and reduce heat to medium-low, cover and simmer for 40 to 45 minutes or until tender. Let cool.
  2. In a saucepan bring 1 1/2 cups water to a boil add the rice. Reduce heat to low and simmer, covered for about 20 minutes or until tender. Let cool.
  3. In a large bowl, combine the cooled barley, rice, black beans, kidney beans, corn, onions, red bell pepper and cilantro. Mix well.
  4. To make dressing: In a small bowl, whisk together vinegar, garlic, chili powder, salt, red pepper flakes and black pepper. Whisk in oil and pour over salad and toss well. Transfer to a lettuce-lined bowl to serve.

Add comment

Nutritional Information

Kerry's Beany Salad

Servings Per Recipe: 6
Calories: 379
% Daily Value *
protein: 16 %
carbohydrates: 15 %
exchange other carbs:
dietary fiber: 34 %
sugars:
fat: 29 %
saturated fat: 13 %
cholesterol:
vitamin a iu: 41 %
niacin equivalents: 25 %
vitamin b6: 14 %
vitamin c: 55 %
folate: 17 %
calcium: 5 %
iron: 17 %
magnesium: 12 %
potassium: 11 %
sodium: 19 %
thiamin: 24 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved