Who doesn’t love a good bowl of plant-based goodies.  I love to color my bowls with veggies, fruits, beans, herbs and spices, nuts and seeds.  It’s a healthy and hearty way to fuel your body well for your daily activities.  Bowls are perfect at any meal, too. Sweet or savory, crunchy or velvety smooth, bowls make a beautiful presentation at any dining table.

This month’s Recipe Redux is Plant Protein Power Bowls: Packed with protein, fiber and color, plant power bowls are trendy and delicious.  Show us the healthy recipe that’s in your bowl.  

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My bowl today is filled with colorful red beans and cherry tomatoes, green cilantro, purplish-black olives and creamy beige barley.   This bowl is jam-packed with fiber and phyto (plant) compounds.

Plant protein bowls are perfect at any meal, too. Sweet or savory, crunchy or velvety smooth,… Click To Tweet

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Barley is high fiber with a soluble fiber called beta-glucan, which is beneficial for clearing out your arteries; ridding them of excess cholesterol – a hormone that is naturally made in your liver and flows through your arteries as a waxy substance that can adhere to your artery walls and build up.  A high fiber diet can help keep your blood flowing smoothly through your arteries and your heart pumping well.

Mediterranean Red Beans and Barley Bowl 

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Serves 1

Ingredients

1/4 cup barley*

1/2 cup low-sodium vegetable broth or water

1/4 cup Kalamata olives, pitted and chopped

1/4 cup cherry tomatoes, diced

1/2 can red kidney beans, rinsed and drained

2 tablespoons cilantro, coarsely chopped

Dressing:

1 Tablespoon extra-virgin olive oil

1 Tablespoon white balsamic vinegar

1 teaspoon Dijon mustard

Pinch salt and black pepper

*I use the quick-cooking, 10-minute Trader Joe’s barley.  It’s super simple to make and ready in minutes.

Directions

Put the barley and liquid in a small pot and bring to a boil, reduce heat and simmer for 10 minutes (or until barley is soft and liquid dissolves). Set aside.

In a small mixing bowl, whisk together dressing ingredients.

In a medium-size bowl place cooked barley and layer with olives, tomatoes, beans and cilantro.  Drizzle with dressing.  Serve immediately.

Nutrition Information: Calories: 592, Total Fat: 29 g, Saturated Fat: 4.7 g, Trans Fat: 0 g, Cholesterol: 13 mg, Carbohydrates: 68 g, Fiber: 16.3 g, Sugars: 11.7 g, Protein: 16.9 g

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2 thoughts on “Mediterranean Red Beans and Barley Bowl

  • October 22, 2016 at 7:59 pm
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    Love this bold colorful bowl of goodness! (And loved seeing you at FNCE!) – Serena

    Reply
    • October 24, 2016 at 2:19 am
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      Thanks, Serena! So great to see you at FNCE, too.

      Hope to see you, again, soon!

      XOXO,
      Vicki

      Reply

Thanks for checking out my lifestyle tips and recipes today!

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