Kerry's Beany Salad
Yummy, yummy, yummy salad with black beans, rice, corn and other good stuff. Its' a good idea to prepare the rice and barley ahead of time that way you can just throw the salad together.
Servings per recipe: 6
Calories per serving: 379
Preparation time: 15m
Total cooking time: 1h 20m
Ingredients:
- 1/2 cup pearl barley
- 1/2 cup long-grain white rice
- 1 cup canned black beans, drained
- 1 cup canned kidney beans, drained
- 1 cup whole corn kernels, cooked
- 1/2 cup chopped green onions
- 1 red bell pepper, chopped
- 1/4 cup chopped fresh cilantro
- 8 leaves lettuce
- 1/4 cup red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon chili powder
- 1/2 teaspoon salt
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon ground black pepper
- 1/2 cup olive oil
Directions:
- 1 In a large saucepan bring 2 cups of water to a boil. Stir in barley and reduce heat to medium-low, cover and simmer for 40 to 45 minutes or until tender. Let cool.
- 2 In a saucepan bring 1 1/2 cups water to a boil add the rice. Reduce heat to low and simmer, covered for about 20 minutes or until tender. Let cool.
- 3 In a large bowl, combine the cooled barley, rice, black beans, kidney beans, corn, onions, red bell pepper and cilantro. Mix well.
- 4 To make dressing: In a small bowl, whisk together vinegar, garlic, chili powder, salt, red pepper flakes and black pepper. Whisk in oil and pour over salad and toss well. Transfer to a lettuce-lined bowl to serve.
Nutrion facts:
| Total Fat | 19g | 29% |
| Saturated Fat | 3.0g | |
| Cholesterol | 0mg | |
| Sodium | 477mg | 19% |
| Potassium | 377mg | 11% |
| Total Carbohydrates | 47.7g | 15% |
| Dietary Fiber | 8.5g | 34% |
| Protein | 7.8g | 16% |
| Sugars | 2g | |
| Vitamin A | 2035IU | |
| Vitamin C | 33mg | |
| Calcium | 53mg | |
| Iron | 3mg | |
| Thiamin | 0mg | |
| Niacin | 3mg | |
| Vitamin B6 | 0mg | |
| Magnesium | 33mg | |
| Folate | 68mcg |
