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Barley Hoppin’ John

:  September/October 2010

Your rating: None Average: 4.2 (59 votes)

Traditionally made with rice, this classic Southern dish gets great toothsome texture here from quick-cooking barley instead. Serve with a green salad.


READER'S COMMENT:
"Quick and easy - I didn't have quite enough barley, so I topped it off with white rice, which worked great (I was afraid brown rice would need much longer to cook). Definitely a keeper! "
Barley Hoppin’ John Recipe

Makes: 4 servings, 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 small red bell pepper, chopped
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 14-ounce can vegetable broth
  • 1 cup quick-cooking barley
  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried
  • 2 teaspoons lemon juice
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 2 15-ounce cans black-eyed peas, rinsed

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Preparation

  1. Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper and celery. Cook until the vegetables soften, 3 to 4 minutes. Add garlic and cook 1 minute. Add broth, barley, thyme, lemon juice, crushed red pepper and salt; bring to a boil. Reduce heat, cover and simmer until the barley is done, 15 to 20 minutes. Remove from the heat and stir in black-eyed peas. Cover and let stand for 5 minutes. Serve hot.

Nutrition

Per serving: 320 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 58 g carbohydrates; 0 g added sugars; 12 g protein; 11 g fiber; 677 mg sodium; 529 mg potassium.

Nutrition Bonus: Vitamin C (58% daily value), Folate & Vitamin A (24% dv), Potassium (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Budget
Comfort foods
Everyday favorites
One dish meals
Vegan
Type of Dish
Main dish, vegetarian
Ease of Preparation
Easy
Ethnic/Regional
Southern/Soul
Total Time
45 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Servings
4
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Publication
September/October 2010
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