Directions:
- In a large saucepan bring 2 cups of water to a boil. Stir in barley and reduce heat to medium-low, cover and simmer for 40 to 45 minutes or until tender. Let cool.
- In a saucepan bring 1 1/2 cups water to a boil add the rice. Reduce heat to low and simmer, covered for about 20 minutes or until tender. Let cool.
- In a large bowl, combine the cooled barley, rice, black beans, kidney beans, corn, onions, red bell pepper and cilantro. Mix well.
- To make dressing: In a small bowl, whisk together vinegar, garlic, chili powder, salt, red pepper flakes and black pepper. Whisk in oil and pour over salad and toss well. Transfer to a lettuce-lined bowl to serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 480.7 Kcal (2013 kJ) | ||
| Calories from fat | 180.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.03g | 31% | |
|---|---|---|---|
| Sodium | 402.66mg | 17% | |
| Potassium | 1548.34mg | 33% | |
| Total Carbs | 55.64g | 19% | |
| Sugars | 3.46g | 14% | |
| Dietary Fiber | 15.4g | 62% | |
| Protein | 17.22g | 34% | |
| Vitamin C | 39mg | 65% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 16mg | 89% | |
| Calcium | 212.1mg | 21% | |
| Amount Per 100 g | |||
| Calories | 81.73 Kcal (342 kJ) | ||
| Calories from fat | 30.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.41g | 31% | |
|---|---|---|---|
| Sodium | 68.46mg | 17% | |
| Potassium | 263.26mg | 33% | |
| Total Carbs | 9.46g | 19% | |
| Sugars | 0.59g | 14% | |
| Dietary Fiber | 2.62g | 62% | |
| Protein | 2.93g | 34% | |
| Vitamin C | 6.6mg | 65% | |
| Vitamin A | 0.1mg | 17% | |
| Iron | 2.7mg | 89% | |
| Calcium | 36.1mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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