Barley, Beans, and Greens

Average Rating:

×

Barley, Beans, and Greens

Fiber-full ingredients make up this hearty main dish in about 30 minutes.

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 cup uncooked barley
  • 3/4 cup fat-free, low-sodium vegetable or chicken broth
  • 1/2 cup chopped onion
  • 1/2 cup chopped carrot
  • 4 large Swiss chard leaves, tough stems discarded, tender stems sliced and greens chopped, divided use OR
  • 2 cups chopped kale, any large stems discarded
  • 1 medium garlic clove, minced
  • 1 15.5-ounce can no-salt-added cannellini beans or other no-salt-added white beans (such as great Northern or navy beans), rinsed and drained
  • 1 tablespoon plus 2 teaspoons dried parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. Prepare the barley using the package directions, omitting the salt.
  2. Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, and garlic.
  3. Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally.
  4. Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally.
  5. Stir in the beans, parsley, salt, and pepper. Cook for 2 minutes.
  6. Stir in the barley.

Nutrition Facts

Barley, Beans, and Greens

CaloriesCalories

233 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

9g Per Serving

Cost Per ServingCost Per Serving

$1.35

Nutrition Facts

Calories 233
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 231 mg
Total Carbohydrate 47 g
Dietary Fiber 9 g
Sugars 3 g
Protein 10 g

Dietary Exchanges
3 starch, 1 lean meat

 

Fiber-full ingredients make up this hearty main dish in about 30 minutes.

Nutrition Facts

Barley, Beans, and Greens

CaloriesCalories

233 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

9g Per Serving

Cost Per ServingCost Per Serving

$1.35
×
Calories 233
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 231 mg
Total Carbohydrate 47 g
Dietary Fiber 9 g
Sugars 3 g
Protein 10 g

Dietary Exchanges
3 starch, 1 lean meat

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 cup uncooked barley
  • 3/4 cup fat-free, low-sodium vegetable or chicken broth
  • 1/2 cup chopped onion
  • 1/2 cup chopped carrot
  • 4 large Swiss chard leaves, tough stems discarded, tender stems sliced and greens chopped, divided use OR
  • 2 cups chopped kale, any large stems discarded
  • 1 medium garlic clove, minced
  • 1 15.5-ounce can no-salt-added cannellini beans or other no-salt-added white beans (such as great Northern or navy beans), rinsed and drained
  • 1 tablespoon plus 2 teaspoons dried parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. Prepare the barley using the package directions, omitting the salt.
  2. Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, and garlic.
  3. Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally.
  4. Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally.
  5. Stir in the beans, parsley, salt, and pepper. Cook for 2 minutes.
  6. Stir in the barley.
 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.