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.  

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.

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 

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