Black Beans and Barley

Black Beans and Barley Recipe from the Caribbean

Region / culture: Caribbean | Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Black Beans and Barley recipe is a hearty, nutritious, and flavorful dish that combines the rich, earthy taste of black beans with the chewy, nutty texture of pearl barley. It's a vegetarian recipe that's easy to make and packed with ingredients that are not only delicious but also beneficial for your health. This dish is perfect for anyone looking to add more plant-based meals into their diet without sacrificing taste or satisfaction.

History

The combination of beans and grains has been a staple in many cultures around the world for centuries. This particular recipe, with its use of black beans and barley, draws inspiration from Latin American and Mediterranean cuisines, where both ingredients are commonly used. The addition of spices like cumin and the freshness of cilantro give it a unique flavor profile that is both comforting and invigorating.

Ingredients

2 tsp of canola oil
1 medium onion, chopped
1-2 jalapeño peppers, seeded and finely chopped
3 cloves of garlic, minced
0.5 tsp of ground cumin
1.5 cups of reduced-sodium chicken broth or vegetable broth
0.5 cup of water
0.75 cup of pearl barley
0.5 tsp of dried oregano or 0.5 tbsp of fresh oregano
1 (19 oz (539 g)) can of black beans, rinsed
0.5 tsp of hot sauce
2 tbsp of chopped fresh cilantro

How to prepare

Heat oil in a large, nonstick pan over medium heat.
Add onion.
Cook for 3 minutes.
Add garlic and jalapeño.
Cook for 2 minutes more.
Add cumin.
Remove from heat, and set aside mixture in a bowl.
In the same pan, add broth, water, barley, oregano, and hot sauce.
Bring to a boil.
Reduce heat, cover, and simmer until barley is tender, adding extra water as necessary, about 30 minutes.
Stir in beans and onion mixture, and heat through.
Sprinkle with cilantro just before serving.

Variations

For a spicier version, add more jalapeño or a dash of chili powder. You can also swap the black beans for another type of bean, such as kidney beans or chickpeas, for a different flavor profile. Adding vegetables like bell peppers or corn can increase the nutritional content and add more color to the dish.

Cooking Tips & Tricks

To ensure the best texture and flavor, rinse the black beans thoroughly before adding them to the dish. This not only removes any excess sodium (if using canned beans) but also any impurities. For the barley, make sure to check it towards the end of cooking and add more water if necessary to achieve the desired tenderness. Don't skip the step of sautéing the onions, garlic, and jalapeño before adding them to the barley; this helps to release their flavors and adds depth to the dish.

Serving Suggestions

This dish can be served on its own or accompanied by a side salad for a more filling meal. It also pairs well with avocado slices or a dollop of Greek yogurt on top for added creaminess and flavor.

Cooking Techniques

The key technique in this recipe is the sautéing of onions, garlic, and jalapeño, which helps to build a flavor base for the dish. Simmering the barley until tender is another crucial step, as it absorbs the flavors of the broth and spices.

Ingredient Substitutions

If you don't have canola oil, olive oil can be used as a substitute. Vegetable broth can be replaced with chicken broth for a non-vegetarian version, and quinoa can be used in place of barley for a gluten-free option.

Make Ahead Tips

This dish can be made in advance and stored in the refrigerator for up to three days. The flavors will continue to meld and develop over time, making it even more delicious when reheated.

Presentation Ideas

Serve this dish in a colorful bowl, garnished with extra chopped cilantro and a wedge of lime on the side for a burst of freshness. A sprinkle of crumbled feta cheese or avocado slices can add a touch of elegance and additional flavor.

Pairing Recommendations

This Black Beans and Barley dish pairs well with a crisp, green salad dressed with a lime vinaigrette to complement the flavors. For a beverage, try a light, citrusy white wine or a refreshing lime-infused sparkling water.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator. To reheat, simply microwave on high for 2-3 minutes, stirring halfway through, or warm in a saucepan over medium heat, adding a little water or broth if necessary to prevent sticking.

Nutrition Information

Calories per serving

One serving of this Black Beans and Barley dish contains approximately 250 calories, making it a nutritious and satisfying option for a meal that won't overload you with calories.

Carbohydrates

This dish is a good source of complex carbohydrates, with the barley providing a slow-releasing energy source that can help keep you feeling full longer. One serving of this recipe contains approximately 45 grams of carbohydrates.

Fats

The recipe is low in fat, with most of it coming from the canola oil used for sautéing. The total fat content per serving is about 3 grams, with less than 0.5 grams of saturated fat, making it a heart-healthy choice.

Proteins

Black beans are an excellent source of plant-based protein, making this dish a great option for vegetarians and vegans. Combined with the protein content of barley, one serving of this recipe provides around 12 grams of protein.

Vitamins and minerals

This recipe is rich in several vitamins and minerals, including iron, magnesium, and potassium from the black beans, and a range of B vitamins from the barley. It's also a good source of dietary fiber, which is beneficial for digestive health.

Alergens

This recipe is free from most common allergens, including dairy, nuts, and gluten (though it's important to check the barley package to ensure it's processed in a gluten-free facility if you're highly sensitive or celiac).

Summary

Overall, this Black Beans and Barley recipe is a nutritious, balanced meal that provides a good mix of carbohydrates, protein, and healthy fats, along with essential vitamins and minerals. It's low in calories and free from common allergens, making it suitable for a wide range of dietary needs.

Summary

This Black Beans and Barley recipe is a flavorful, nutritious, and versatile dish that's easy to make and can be adapted to suit various dietary needs and preferences. Whether you're looking for a hearty vegetarian meal or a healthy, satisfying dish to add to your meal rotation, this recipe is sure to please.

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was a chilly winter afternoon and I was flipping through an old cookbook that had been passed down to me from my own grandmother. As I turned the pages, a simple yet delicious recipe for Black Beans and Barley caught my eye.

I had never made anything quite like it before, but something about the combination of hearty beans and chewy barley seemed so comforting and satisfying. I knew I had to give it a try.

I gathered all the ingredients I needed – dried black beans, pearl barley, onion, garlic, carrots, celery, tomatoes, and a variety of herbs and spices. As I started to chop and sauté the vegetables, a wonderful aroma filled the kitchen, making my stomach growl in anticipation.

Once the beans and barley were simmering away on the stove, I couldn't help but think back to all the recipes I had collected over the years. Each one had a story behind it, whether it was passed down from a relative, discovered in a magazine, or shared by a friend.

I remembered my mother teaching me how to make her famous apple pie, with a flaky crust that melted in your mouth. I recalled a summer spent in Italy, where I learned to make homemade pasta from scratch with a local nonna who spoke no English but somehow managed to communicate through gestures and smiles.

And then there was the time I attended a cooking class in Thailand and learned how to make fragrant curry paste from scratch, using a mortar and pestle to grind together fresh herbs and spices.

As the Black Beans and Barley stewed on the stove, I couldn't help but feel a sense of gratitude for all the culinary experiences that had shaped me into the cook I was today. Each recipe I learned was like a piece of a puzzle, coming together to create a tapestry of flavors and memories that enriched my life in countless ways.

When the dish was finally ready, I ladled it into bowls and sat down at the table to savor the fruits of my labor. The beans were tender and creamy, the barley chewy and nutty, and the vegetables added a pop of color and freshness.

As I took my first bite, I closed my eyes and let the flavors transport me to far-off places and cherished memories. I could taste the warmth of my grandmother's kitchen, the bustling markets of Thailand, and the rolling hills of Italy.

In that moment, I realized that cooking was so much more than just following a recipe – it was a form of storytelling, a way to connect with others and share a piece of yourself through food. And with each new recipe I learned, I added another chapter to the story of my life.

So as I sat there, spoon in hand, enjoying my Black Beans and Barley, I made a silent promise to myself to continue seeking out new recipes, new flavors, and new stories to add to my ever-growing collection. Because in the end, it wasn't just about the food – it was about the journey of discovery and the joy of creation that made every meal a special and meaningful experience.