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Mexican Beans & Barley

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Submitted by sbno1

YIELD

1 recipe

PREP

10 min

COOK

?

READY

?

Ingredients

2 ½ 591
CUPS ML WATER
1 1
SMALL SMALL ONIONS
finely chopped
2 3E+1
TABLESPOONS ML VEGETABLE OIL
2 3E+1
TABLESPOONS ML GREEN CHILI PEPPERS
chopped
1 5
TEASPOON ML CHILI POWDER
¼ 1.3
TEASPOON ML CUMIN
powdered
1 5
TEASPOON ML SEA SALT
(optional)
½ 118
CUP ML PEARL BARLEY
raw
1 237
CUP ML BEANS
(any)
16 462.4
OUNCES ML/G TOMATOES, CANNED
½ 118
CUP ML YOGURT, PLAIN
½ 118
CUP ML MONTEREY JACK CHEESE
shredded
1 1
X X BLACK OLIVES
pitted (optional) *

Directions

Preheat oven to 400℉ (200℃).

Put the water, onion, oil, chilis, chili powder, cumin and sea salt in a large saucepan.

Bring to a boil and add the Barley.

Cover and let stand away from heat until all the liquid is absorbed into the barley.

Chop the tomatoes and add to the barley with their juice.

Stir in cooked beans.

Turn the mixture into a 1½ quart casserole dish.

Spread the yogurt over the top and sprinkle with the cheese.

Bake 15 minutes or until heated through and cheese has melted.

Garnish with olives.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 432g (15.2 oz)
Amount per Serving
Calories 313 38% from fat
 % Daily Value *
Total Fat 13g 21%
Saturated Fat 5g 23%
Trans Fat 0g
Cholesterol 21mg 7%
Sodium 1144mg 48%
Total Carbohydrate 14g 14%
Dietary Fiber 9g 37%
Sugars g
Protein 23g
Vitamin A 9% Vitamin C 26%
Calcium 23% Iron 18%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, High Fiber
 
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