Barley Gallo Pinto
Gallo Pinto means painted rooster in Spanish, and is a traditional dish in Costa Rica. In this recipe, barley replaces white rice for a colourful, fibre-rich substitute for breakfast hash browns or as a side dish for poultry or fish.
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Servings: 4
Ingredients
- 2 tsp canola oil
- 3 cloves garlic, minced
- 2 stalks celery, thinly sliced
- 1 medium yellow onion, coarsely chopped
- 1 sweet pepper, diced
- 2 cups cooked pearl or pot barley
- 19 oz can black beans, drained and rinsed
- 2 tsp Worcestershire sauce
- 1 tsp ground cumin
- 1/2 tsp chili powder
- 1/4 cup chopped fresh cilantro, for garnish
- 1 lime, cut into wedges, for garnish
Instructions
- In a large, heavy-bottomed skillet, heat oil over medium heat. Add garlic, celery, onion and sweet pepper. Sauté for 5 minutes, until onion is transparent. Stir in cooked barley, black beans, Worcestershire sauce, cumin and chili powder. Heat through, stirring often, until mixture has a slightly dry texture, about 10 minutes.
- Garnish with chopped cilantro and lime wedges, if desired.
Nutrition Facts
Barley Gallo Pinto
Serving Size
1 cup
Amount per Serving
Calories
342
% Daily Value*
Fat
4.5
g
7
%
Saturated Fat
0.4
g
3
%
Cholesterol
0
mg
0
%
Sodium
705
mg
31
%
Potassium
244
mg
7
%
Carbohydrates
63
g
21
%
Fiber
14
g
58
%
Sugar
4
g
4
%
Protein
16
g
32
%
* Percent Daily Values are based on a 2000 calorie diet.