Barley, black bean and avocado salad
We think of barley as a soup ingredient, but it's also a delicious main-dish grain, served hot or cold. When combined with black beans, tomato and avocado, it adds up to a salad that could hardly be more healthy or delicious.
Ingredients
Serves: 4
- 225ml (8fl oz) carrot juice
- ½ tsp dried thyme
- good pinch of cayenne pepper
- 100g (3½oz) quick-cooking pearl barley
- 3 tbsp fresh lemon juice
- 1 tbsp olive oil
- 1 can (about 450g) black beans, rinsed and drained
- 200g (7oz) diced fresh tomatoes
- 70g (2½oz) diced avocado
Method
Prep:10min ›
Cook:20min ›
Ready in:30min
- Combine the carrot juice, thyme and cayenne pepper in a medium saucepan. Bring to the boil over medium heat, then add the barley and reduce to a simmer. Cover and cook for about 15 minutes or until the barley is tender.
- Meanwhile, whisk together the lemon juice and oil in a large bowl. Add the barley and any liquid remaining in the pan, and toss to coat.
- Add the beans and tomatoes and toss to combine. Add the avocado and gently fold in. Serve at room temperature or chilled (for the best flavour, remove from the refrigerator about 20 minutes before serving).
Some more ideas
*Use 85g (3oz) long-grain brown rice in place of barley. Add 125ml (4fl oz) low-sodium chicken stock to the carrot juice mixture and cook the rinsed brown rice, covered, for 40–50 minutes or until it is tender.
*Replace the black beans with red kidney or pinto beans.
Health points
This salad is a powerful combination of healthy foods. An exceptional amount of fibre comes from the barley and the beans. The avocado supplies vitamins A and E, and the beans and avocado are rich in the B vitamin, folate.
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Reviews & ratings
Average global rating:
(1)
Reviews in English (1)
This was so delicious. My partner and I have a list of our top 20 fave meals and this one went straight into mine! My partner said it was really lovely - it only didn't make his top 20 because I served this as a meal on it's own and there was no meat! I added a little more than a pinch of cayenne pepper and juiced my own carrots as the long life stuff that was only available in my supermarket, just doesn't taste the same. I couldn't get black beans and had kidney beans on hand, but I forgot to add them anyway! Definately having this again - and soon! - 17 Jun 2011