White Bean Barley Bowl

White Bean Barley Bowl
Fat 22% Carbs 65% Protein 13%
Percent Calories

1 serving of white bean barley bowl contains 298 Calories. The macronutrient breakdown is 65% carbs, 22% fat, and 13% protein. This is a good source of protein (18% of your Daily Value), fiber (35% of your Daily Value), and potassium (12% of your Daily Value).

Makes
6 servings
Prep Time
5 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Thaw the frozen corn kernels in the microwave. Set aside.
  2. In a small saucepan, add the barley, broth and water. Cover and bring to a boil over high heat. When the pot starts to boil, reduce the heat to low, and cook, covered, for 20 to 25 minutes until barley is tender.
  3. Rinse the white beans under running water to remove excess sodium. Set aside. In a separate bowl, add the barley with vinegar, lemon juice, olive oil, red onion and dill. Mix to combine then add the corn and white beans. Season with salt and pepper to taste. Garnish with dill and serve warm or at room temperature. NOTE: You can make this dish ahead of time, store in the fridge, and reheat for lunch (or just eat it chilled).

Nutrition Facts

For 1 serving of white bean barley bowl (259g)

Nutrient Value %DV
Calories 298
Fats 8g 10%
Saturated fats 1g 6%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 75mg 3%
Carbs 50g 18%
Net carbs 40g
Fiber 10g 35%
Sugar 2g
Protein 10g
Calcium 72mg 7%
Iron 3mg 41%
Potassium 541mg 12%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 6μg
Beta carotene 21μg
Caffeine 0mg
Choline 21mg 4%
Copper 0.3mg 32%
Fluoride 5μg
Folate (B9) 68μg 17%
Lycopene 0μg
Magnesium 70mg 17%
Manganese 1mg 37%
Niacin 2mg 14%
Pantothenic acid 0.4mg 7%
Phosphorus 165mg 24%
Retinol 0μg
Riboflavin (B2) 0.1mg 6%
Selenium 14μg 25%
Theobromine 0mg
Thiamine 0.2mg 13%
Vitamin A IU 103IU
Vitamin A 5μg 1%
Vitamin B12 0μg 0%
Vitamin B6 0.2mg 14%
Vitamin C 4mg 5%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 10%
Vitamin K 7μg 6%
Zinc 2mg 15%
Sugars
Sugar 2g
Sucrose 1g
Glucose 1g
Fructose 0.2g
Lactose 0g
Maltose 0.1g
Galactose 0g
Starch 5g
Fats
Saturated fats 1g 6%
Monounsaturated fats 5g
Polyunsaturated fats 1g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.4g
Arginine 1g
Aspartic acid 1g
Cystine 0.2g
Glutamic acid 2g
Glycine 0.4g
Histidine 0.3g
Hydroxyproline 0g
Isoleucine 0.4g
Leucine 1g
Lysine 1g
Methionine 0.2g
Phenylalanine 1g
Proline 1g
Serine 0.5g
Threonine 0.3g
Tryptophan 0.1g
Tyrosine 0.3g
Valine 0.5g

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