Mexican Barley Salad With Black Beans And Corn

Vegetarian
Health score
26%
Mexican Barley Salad With Black Beans And Corn
45 min.
5
282kcal

Suggestions

Ingredients

  • cup black beans canned rinsed drained
  • cup whole-kernel corn frozen thawed
  • 0.5 cup cilantro leaves fresh finely chopped
  • 0.3 teaspoon ground cumin 
  •  lettuce leaves 
  • tablespoons juice of lime fresh
  • 2.5 ounces monterrey jack cheese shredded with jalapeño peppers
  • tablespoon olive oil extra-virgin
  •  poblano pepper seeded chopped
  • cup quick-cooking barley uncooked
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water and salt to a boil in a medium saucepan.
  2. Add barley; cover, reduce heat, and simmer 10 minutes.
  3. Add corn (do not stir), cover, and cook 5 minutes or until barley is tender.
  4. Remove from heat, and let stand, covered, 5 minutes.
  5. Transfer barley mixture to a large bowl.
  6. Add beans and next 6 ingredients; stir gently.
  7. Place lettuce leaves on 5 salad plates; spoon warm mixture onto lettuce leaves.
  8. Sprinkle each serving with cheese.

Nutrition Facts

Calories282kcal
Protein14.75%
Fat25.04%
Carbs60.21%

Properties

Glycemic Index
14.8
Glycemic Load
0.1
Inflammation Score
-9
Nutrition Score
15.746521755405%

Flavonoids

Eriodictyol
0.13mg
Hesperetin
0.54mg
Naringenin
0.02mg
Luteolin
1.12mg
Kaempferol
0.01mg
Quercetin
1.4mg

Nutrients percent of daily need

Calories:282.31kcal
14.12%
Fat:8.13g
12.51%
Saturated Fat:3.31g
20.71%
Carbohydrates:44g
14.67%
Net Carbohydrates:34.01g
12.37%
Sugar:2.78g
3.08%
Cholesterol:12.62mg
4.21%
Sodium:650.05mg
28.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.78g
21.57%
Vitamin A:2111.2IU
42.22%
Fiber:9.99g
39.97%
Manganese:0.76mg
38.05%
Vitamin C:27.15mg
32.91%
Selenium:17.95µg
25.64%
Phosphorus:217.4mg
21.74%
Magnesium:59.45mg
14.86%
Calcium:147.31mg
14.73%
Folate:57.97µg
14.49%
Copper:0.29mg
14.33%
Vitamin B3:2.64mg
13.19%
Iron:2.26mg
12.55%
Vitamin B2:0.21mg
12.11%
Vitamin B1:0.18mg
11.97%
Vitamin B6:0.23mg
11.43%
Zinc:1.67mg
11.17%
Potassium:378.18mg
10.81%
Vitamin K:9.68µg
9.22%
Vitamin E:0.69mg
4.63%
Vitamin B5:0.36mg
3.62%
Vitamin B12:0.12µg
1.96%
Source:My Recipes