Southwestern Black Beans and Barley
Packed with bold flavors and wholesome ingredients, Southwestern Black Beans and Barley is a satisfying, one-pan dish perfect for weeknight dinners or meal prep. This nutrient-rich recipe combines tender pearl barley simmered in vegetable broth with vibrant sautéed bell peppers, creamy black beans, sweet corn, and a warm blend of spices like cumin, chili powder, and paprika. Finished with a garnish of fresh cilantro and a squeeze of zesty lime, this hearty vegan dish is as nourishing as it is flavorful. With a prep time of just 15 minutes and simple, pantry-friendly ingredients, this high-fiber, protein-packed meal is an excellent choice for those seeking a healthy, plant-based dinner option. Serve it as a main course or a versatile side to your favorite southwestern-inspired spread.
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Recipe Information
Ingredients
- 1 cup Pearl barley
- 3 cups Vegetable broth
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 1 medium Green bell pepper, diced
- 2 cups Canned black beans, drained and rinsed
- 1 cup Corn kernels (fresh, frozen, or canned)
- 1 teaspoon Ground cumin
- 1 teaspoon Chili powder
- 0.5 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh cilantro, chopped (optional)
- 1 whole Lime, cut into wedges
Instructions
Rinse the pearl barley under cold water. In a medium saucepan, combine the barley and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-40 minutes, or until the barley is tender and most of the liquid is absorbed. Set aside.
While the barley cooks, heat olive oil in a large skillet or sauté pan over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened. Then, add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the diced red and green bell peppers and cook for 5-7 minutes until they begin to soften.
Add the black beans, corn kernels, ground cumin, chili powder, paprika, salt, and black pepper to the skillet. Stir well to combine and cook for 3-4 minutes until heated through.
Once the barley is done, add it to the skillet with the vegetable and spice mixture. Stir well to ensure the barley is evenly coated with the spices.
Taste and adjust seasoning, adding more salt or spices if needed.
Remove from heat and garnish with fresh cilantro, if using.
Serve warm with lime wedges on the side for a bright, zesty finish.
Nutrition Facts
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.0 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1147 mg | 50% | |
| Total Carbohydrate | 62.7 g | 23% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 10.0 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 110 mg | 8% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1041 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
