Barley Hoppin' John

This is a healthy recipe that's quick and delicious. Can you say, "Win. Win. Win."?

Barley Hoppin' John

Servings: 4, 1 1/2 C each

Active time: 20 min

Total time: 40 min

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

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 Facts

Serving Size 400 g

Amount Per Serving

Calories  313 Calories from Fat  59

% Daily Value*

Total Fat  6.5g 10%

Saturated Fat  0.8g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  518mg 22%

Total Carbohydrates  52.7g 18%

Dietary Fiber  10.9g 44%

Sugars  2.7g

Protein  15.8g

Vitamin A 14% • Vitamin C 47% Calcium 7% • Iron 27%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• Low in sugar
• High in dietary fiber
• High in magnesium
• High in thiamin
• High in vitamin C