Black Beans and Barley

Savor the wholesome flavors of this hearty Black Beans and Barley recipe, a nutrient-packed dish that's as satisfying as it is simple to make. Combining tender pearl barley cooked in savory vegetable broth with protein-rich black beans, juicy diced tomatoes, and aromatic spices like cumin and smoked paprika, this one-pot wonder is a celebration of bold, Southwest-inspired flavors. Finished with fresh cilantro, tangy lime juice, and optional toppings like creamy avocado or sour cream, it’s a perfect choice for a nourishing lunch or dinner. Ready in under an hour and packed with fiber, plant-based protein, and vibrant seasonings, this easy vegan (or vegetarian) recipe is both comforting and nutritious. Serve it warm for a delicious and filling meal that’s ideal for meal prep or weeknight satisfaction!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup pearl barley
• 3 cups vegetable broth
• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 2 cups canned black beans, rinsed and drained
• 1.5 cups diced tomatoes, canned or fresh
• 0.25 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 medium avocado, diced (optional topping)
• 0.25 cup sour cream or vegan alternative (optional topping)

Directions

Step 1

Rinse the barley under cold water and drain it well.

Step 2

In a medium-sized saucepan, combine the barley and vegetable broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 25-30 minutes, or until the barley is tender and the broth is absorbed. Remove from heat and let it rest, covered, while preparing the rest of the dish.

Step 4

In a large skillet, heat the olive oil over medium heat.

Step 5

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 6

Stir in the minced garlic, ground cumin, and smoked paprika, and cook for an additional 30 seconds to release the flavors.

Step 7

Add the black beans and diced tomatoes to the skillet. Stir well to combine.

Step 8

Cook the mixture for 5-7 minutes, stirring occasionally, until heated through.

Step 9

Stir the cooked barley into the black bean mixture. Mix well to ensure everything is evenly combined.

Step 10

Add the chopped cilantro, lime juice, salt, and black pepper. Stir to distribute the flavors evenly.

Step 11

Taste and adjust seasonings as needed.

Step 12

Serve warm in individual bowls, topped with diced avocado and a dollop of sour cream or vegan alternative, if desired.

Nutrition Facts

Serving size	2253.5 grams (2253.5g)

Amount per serving	% Daily Value*
Calories	2092

Total Fat 59.40g	76%
Saturated Fat 13.70g	69%
Polyunsaturated Fat 3.50g
Cholesterol 30mg	10%
Sodium 3921mg	170%
Total Carbohydrate 334.80g	122%
Dietary Fiber 90.20g	322%
Total Sugars 34.10g
Protein 75.40g	151%

Vitamin D 0IU	0%
Calcium 576mg	44%
Iron 23mg	127%
Potassium 5065mg	108%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.6%

Protein: 13.9%

Carbs: 61.6%