Barley, Bean, and Corn Salad

Barley, Bean, and Corn Salad are high in fiber, which may help protect you against some diseases.

Prep time: 5 minutes
Cooking time: 5 minutes

(Make 12 serving)

Amount Per Serving (About 1/2 cup): 120 Calories, 4 g. Protein, 19 g. Carbohydrates, 5 g. Dietary Fiber, 2 g. Sugar, 3 g. Fat (0 g. Sat Fat), 0 mg. Cholesterol, 65 mg. Sodium

Ingredients:

• 2 cups of cooked pearl barley (cooking directions below)
• 1 can (15 oz.) of kidney beans, drained
• 1 cup of corn (canned, frozen, or fresh cooked)
• 1 large red bell pepper, seeded and finely chopped
• 1⁄2 cup of sliced celery
• 1⁄4 cup of sliced green onion
• 1 clove garlic, finely chopped
• 1⁄4 cup of fresh lemon or lime juice
• 2 Tbsp. of vegetable oil
• Salt and pepper to taste
• Fresh cilantro or parsley sprigs, for garnish

Preparation:

• In large-size bowl, mix barley with beans, corn, bell pepper, celery, onion, garlic lemon juice, oil, salt and pepper. Cover and chill several hours or overnight to allow flavors to blend.
• Garnish with cilantro or parsley sprigs, if desired, and serve or refrigerate leftovers within 2-3 hours.

Note:

To cook pearl barley:

In medium-size saucepan with lid, bring 3 cups of water to a boil. Add 1 cup of pearl barley and return to boil. Reduce heat to low, cover, and cook until barley is tender and liquid is absorbed (about 45 min). Makes about 3 to 3 1/2 cups. Place any extra cooked barley in airtight container and refrigerate for up to a week or freeze. Add cooked barley to soups, stews, casseroles, and salads for a healthful whole grain boost.

Source : healthyrecipes.oregonstate.edu

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