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Barley Hoppin’ John




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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.

Serves 4
Total prep/cooking time: 40 minutes

Ingredients

  • 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

Directions

    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.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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