STEWED BLACK BEANS & BARLEY

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Stewed Black Beans & Barley image

got a similar recipe in my email, it reads : "Quick-cooking barley replaces rice in this classic Caribbean combo. Barley is rich in soluble fiber and makes a good whole-grain choice because it is digested slowly, leaving you feeling satisfied longer." as a barley lover i had to try it, and add my own ingredients.i used fresh grown peppers ,tomatoes,and a handful of fresh oregano and basil. enjoy!

Provided by chia2160

Categories     Grains

Time 40m

Yield 4 serving(s)

Number Of Ingredients 12

2 teaspoons canola oil
1 medium onion, chopped
1/2 red bell pepper, chopped
2 cloves garlic, minced
1/4 teaspoon ground cumin
1 1/2 cups reduced-sodium chicken broth or 1 1/2 cups vegetable broth
3/4 cup quick-cooking barley
1/2 teaspoon dried oregano or 3 teaspoons fresh oregano, to taste
15 1/2-19 ounces canned black beans, rinsed,drained
1/2 cup chopped fresh tomato
salt and pepper
2 tablespoons chopped fresh cilantro or 2 tablespoons basil (optional)

Steps:

  • Heat oil in a large nonstick skillet over medium heat.
  • Add onion, bell pepper and garlic; cook, stirring frequently, until onion is barely tender, about 5 minutes.
  • Add cumin and cook for 30 seconds more.
  • Add broth, barley and oregano, increase heat and bring to a boil.
  • Reduce heat to low, cover and simmer until the barley is tender and most of the liquid has been absorbed, about 10 minutes.
  • Gently stir in beans and tomatoes and heat through.
  • season with salt and pepper to taste.
  • Sprinkle with cilantro or basil (if using) just before serving.

Nutrition Facts : Calories 279.9, Fat 4.1, SaturatedFat 0.6, Sodium 459.3, Carbohydrate 50, Fiber 14.7, Sugar 2.8, Protein 13.5

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