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This is one of the most versatile recipes I’ve written for Saladmaster. (See the variations below.) Even if you’re not fond of lima beans, I encourage you to try this one. The sweetness of the corn and sweet potato, the nuttiness of the barley, plus the unexpected Southwestern seasoning combination make this my favorite vegetarian recipe of all time. And a bonus: the fiber and vitamin A content are outstanding. - Janet Potts, RD, LD
Utensil
11-inch Skillet or 12-inch Gourmet Skillet
Ingredients
1 cup chopped onion (#3 blade)
1 tablespoon cumin seeds
2 teaspoons minced garlic
1/8 teaspoon cayenne pepper
1 can (4 ounces) chopped green chiles, undrained
1 bag (16 ounces) frozen baby lima beans
1 large fresh sweet potato, peeled and diced 1/2 to ¾-inch (3 cups)
1 ½ cups frozen corn
2 cups cooked barley
3 tablespoons fresh minced cilantro
1 tablespoon dried parsley
½ teaspoon salt
½ teaspoon ground black pepper
Directions
Heat 11-inch skillet over medium-high heat. Sauté onion until clear, about 2-3 minutes. Add cumin seeds, garlic, cayenne pepper, and green chiles. Sauté 1 additional minute.
Add lima beans, sweet potato, and corn. Stir gently to combine. Cover. Reduce heat to medium. When valve starts to flutter, stir and reduce heat to low. Cook 5-10 more minutes, stirring occasionally, until vegetables are tender.
Uncover and stir in barley, cilantro, parsley, salt and pepper.
Yield:
8 servings, 1 cup each
Nutrition information per serving:
217 calories, 47g carbohydrate, 7.4g protein, 1.0g fat, 0.2g saturated fat, 0mg cholesterol, 228mg sodium, 7.7g dietary fiber, 206% Daily Value for Vitamin A.
Source:
Adapted recipe by Nathaniel Land, Janet Potts, and Miriam Young
Variations:
This recipe can be served hot as a side dish, vegetarian main dish, or with low-fat smoked sausage. Freezes exceptionally well. It can also be served cold as a salad or salad topper with your favorite vinaigrette. Leftovers can be used to make soup.
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