White Bean Barley Bowl
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
- Thaw the frozen corn kernels in the microwave. Set aside.
- 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.
- 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 |