A Delicious Recipe to Start the New Year
Let’s begin the New Year off with a delicious and healthy meal idea…
January is a wonderful time to get inspired with yummy recipes to keep you going through the colder months… I made this festive (using red & green peppers creates a nice Christmas feel) salad as a part of our Christmas dinner this year and it was so yummy and easy that I made it again last night as a quick lunch option to have throughout this week!
Although it is served cold, it is hearty enough for a winter meal, yet it would also make a beautiful summer salad on a warm day – so save this recipe!
You can throw this salad together on Sunday night and you’ll have lunch and/or dinner for several days – makes a complete protein meal or can be served as a side along with some mixed greens and soup…
A couple of tips:
I use whole grain barley, which takes a bit longer to cook but it’s much healthier!
You could make this vegan by using a vegan yogurt or simply leave out the dairy, as the Barley itself creates a nice creamy texture.
Choose Sodium reduced stock if you can and always choose local & organic when possible!
Southwest Barley Salad
3 c veggie stock
3/4 c pearl (or whole grain) barley
1 c corn
1 c black beans, rinsed
3/4 c chopped red bell pepper
1/2 c chopped green/yellow or orange bell pepper
1/2 c chopped green onions
1/2 c medium salsa
3 tbsp. low fat sour cream (or plain yogurt)
2 tbsp. fresh lime and/or lemon juice
1/2 c chopped coriander (Cilantro)
1 tsp. minced garlic
1. In a saucepan bring stock to a boil. Add barley; reduce heat and simmer covered for 40 minutes or until barley is tender and liquid absorbed. Transfer to large serving bowl & cool to room temp. Add beans and veggies.
2. In a bowl, combine salsa, sour cream, lime/lemon juice, cilantro and garlic. Pour over salad and toss to coat.
Nutrients per serving: Calories 190, Carbs 37 g, Fibre, 6 g, Protein 8 g, Fat 2 g
Here’s to a happy New Year filled with yummy, heart healthy meals!