Barley Hoppin’ John
Recipe By Urban Nutrition Initiative
Ordinarily Hoppin’ John is made with beans and rice, but this version substitutes barley, a whole grain, for the white rice.
Nutrition Information per serving: Calories: 320, Fat: 5g, Protein: 12g, Sodium: 677mg, Carbohyrdates: 58g, Potassium: 529mg, Fiber: 11g.
Total prep/cooking time: 40 minutes
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 small red bell pepper, chopped
- 2 stalks celery, chopped
- 2 cloves garlic, minced
- 1—14 ounce can low sodium vegetable broth
- 1 cup quick-cooking barley
- 1 tablespoon fresh thyme, chopped
- 2 teaspoons lemon juice
- ¼ teaspoon crushed red pepper
- ¼ teaspoon salt
- 2—15 ounce cans black eyed peas, rinsed
- 1. Heat oil in a large, nonstick skillet over medium heat.
- 2. Add onion, bell pepper, and celery. Cook until the vegetables soften, about 3 to 4 minutes.
- 3. Add garlic and cook 1 more minute.
- 4. Add the broth, barley, thyme, lemon juice, crushed red pepper, and salt. Bring to a boil.
- 5. Reduce the heat, cover, and simmer until the barley is done, about 15 to 20 minutes.
- 6. Remove from heat and stir in black-eyed peas. Cover and let stand 5 minutes.