Barley with Pinto Beans, Tomatoes, and Mushrooms

Vegetarian
Very Healthy
Health score
72%
Barley with Pinto Beans, Tomatoes, and Mushrooms
30 min.
4
520kcal

Suggestions

Ingredients

  • cups barley hot cooked
  • 15.5 ounce pinto beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced with mild green chiles canned
  • teaspoons cilantro leaves fresh minced
  •  garlic cloves minced
  • ounce pre-shredded monterey jack cheese 
  • teaspoons olive oil 
  • 0.5 cup onion finely chopped
  • 0.8 teaspoon oregano dried
  • 0.1 teaspoon pepper 
  • ounce pre- portobello mushrooms coarsely chopped
  • 0.3 teaspoon salt 
  • tablespoon tomato paste 
  • cup vegetable broth 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet coated with cooking spray over medium heat.
  2. Add onion and mushrooms; saut 6 minutes.
  3. Add beans, tomatoes, and next 6 ingredients; stir well. Bring to a boil. Cover, reduce heat, and simmer 10 minutes, stirring occasionally.
  4. Serve tomato mixture over barley, and sprinkle evenly with cilantro and cheese.

Nutrition Facts

Calories520kcal
Protein15.77%
Fat12.24%
Carbs71.99%

Properties

Glycemic Index
90.5
Glycemic Load
27.12
Inflammation Score
-9
Nutrition Score
33.207826033882%

Flavonoids

Catechin
2.2mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
4.14mg

Nutrients percent of daily need

Calories:519.74kcal
25.99%
Fat:7.38g
11.35%
Saturated Fat:2.29g
14.3%
Carbohydrates:97.64g
32.55%
Net Carbohydrates:73.45g
26.71%
Sugar:9.34g
10.38%
Cholesterol:6.31mg
2.1%
Sodium:900.64mg
39.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.38g
42.77%
Manganese:2.45mg
122.28%
Fiber:24.19g
96.75%
Selenium:44.78µg
63.98%
Vitamin B1:0.77mg
51.34%
Copper:0.98mg
48.93%
Phosphorus:466.34mg
46.63%
Magnesium:186.28mg
46.57%
Vitamin B3:7.88mg
39.4%
Iron:6.79mg
37.73%
Potassium:1262.58mg
36.07%
Vitamin B6:0.65mg
32.6%
Zinc:3.97mg
26.45%
Vitamin B2:0.43mg
25.39%
Vitamin E:3mg
19.99%
Folate:75.67µg
18.92%
Calcium:186.28mg
18.63%
Vitamin C:13.08mg
15.86%
Vitamin K:14.46µg
13.78%
Vitamin B5:1.24mg
12.38%
Vitamin A:495.83IU
9.92%
Vitamin B12:0.08µg
1.33%
Vitamin D:0.17µg
1.13%
Source:My Recipes