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Black Bean Salad with Barley
What Are Black Beans?
Black beans, also called turtle beans are part of the legume family. These beans have been eaten for the past 7000 years and were first used in South America. Now they are enjoyed all over the world.
Not only are they healthy, but versatile too as they can be used in many different types of cold or hot dishes, or eaten all alone. Most supermarkets or grocery stores will carry black beans either canned or dried in packages.
Where do black beans grow?
A warm climate without any frost is needed in order to grow black beans. There are many places that grow black beans all over the world, but the highest producing countries are Brazil and India.
What dishes or recipes use black beans?
The list is endless but here are some of the dishes that use black beans.
- Rice Dishes
- Re-fried beans
- Baked beans
- Mexican Lasagna
Black Beans & Barley "A Healthy Choice"
Nutrients in Black Beans
Benefits of Eating Black Beans
Nutrients in Barley
Benefits of Eating Barley
Will help in lowering cholesterol levels
Aides in lowering cholesterol
Because they contain antioxidant and anti-inflammatory properties, they will help to fight cardiovascular disease
The fiber will help to keep you regular
Reduces the risk of some cancers.
Helps to prevent heart disease
Helps balance high and low blood sugar
Can help to slow down atherosclerosis
High proteins in black beans are beneficial to your digestive health
Has been known to lower risk of type 2 diabetes
vitamin B6, A, E, K
Cook Time (Does not include 1-hour for refrigeration)
Tips for cooking dried black beans
- Soaking the beans overnight will reduce the cooking time. First, clean them and remove all bits of dirt and rocks. Cover with water in a container that is large enough to allow the beans to expand a bit. Before cooking rinse in cold water.
- Soaking beans overnight will give you a tenderer bean.
- During hot seasons refrigerate the beans while they are soaking.
- If eating beans cause flatulence, add summer savory to help reduce it.
- To cook the beans evenly make sure that they are covered in water while cooking.
- Adding cooking oil to the water will stop the beans from foaming over.
- Beans that have not been soaked will take 2-3 hours to cook.
Ingredients For: Black Bean Salad with Barley
- 1 cup of water
- 1 tsp. of instant chicken flavor bouillon, powder
- 1/2 cup of barley (I use pearl barley)
- 1 can of black beans, rinsed and drained
- 2 medium tomatoes, chopped
- 1/2 cup or 1 rib of celery, chopped
- 1/2 cup or 4-5 green onions, chopped
- Salad Dressing
- 1 large clove of garlic, chopped
- 1/4 tsp. of cayenne pepper
- 1/2 tsp. of ground cumin
- 3 TBS. of extra virgin olive oil
- 2 TBS. of orange juice
- 2 TBS. of apple cider vinegar
- To start with you will need to cook the barley. In a medium saucepan add 1 cup of water and mix with 1 teaspoon of instant chicken bouillon. Bring to a boil and add the barley. Reduce the heat to a simmer, cover and cook for 12 minutes. Set aside to let it cool.
- For the salad dressing I use a jar with a tight fitting lid to shake and mix it. Finely chop the garlic clove and add it to the jar. Add the extra virgin olive oil, orange juice, apple cider vinegar, cumin, and cayenne pepper. Put the lid on the jar and shake really well. Set aside.
- Chop onions, celery and tomatoes. Drain and rinse the black beans and put them into a medium sized salad bowl. Add and mix barley, onions, celery, and chopped tomatoes. Pour the salad dressing over the top and toss coating all ingredients.
- Cover and refrigerate for at least one hour to blend all the flavors together. Toss once more before serving. Enjoy!
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Black Bean Salad with Barley
|Serving size: 1 Cup|
|Calories from Fat||99|
|% Daily Value *|
|Fat 11 g||17%|
|Carbohydrates 39 g||13%|
|Fiber 31 g||124%|
|Protein 9 g||18%|
|Cholesterol 0 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
How often do you eat black beans?
© 2012 Susan Zutautas