Hearty Barley-Bean Bowls
Wilted Kale with Garlic
Ingredients
- 1½ cups quick-cooking barley
- 1 (12-oz) pkg frozen veggie crumbles
- 3 Tbsp olive oil, divided
- 1 large onion, diced
- 2 (15.5-oz) cans low-sodium Great Northern beans, drained and rinsed
- 1 (14.5-oz) can fire-roasted crushed tomatoes
- ¼ cup chopped fresh basil
- ½ tsp Italian seasoning
- ¼ tsp salt
- ¼ tsp pepper
Instructions
- Cook barley according to package directions.
- Meanwhile, cook crumbles in 1 Tbsp hot oil in a Dutch oven over medium-high heat, covered, 3 to 4 minutes, stirring occasionally.
- Add onion, and cook 5 minutes or until lightly browned and softened. Stir in beans, tomatoes, basil, 2 Tbsp oil, Italian seasoning, salt, and pepper; cook 5 minutes or until thoroughly heated. Serve bean mixture over barley.
Side Dish Ingredients
- 2 Tbsp olive oil
- 2 cloves garlic, minced
- 1 (16-oz) pkg chopped kale
- 2 Tbsp red wine vinegar
- ½ tsp salt
- ⅛ tsp crushed red pepper
Side Dish Instructions
- Heat oil in a large skillet over medium heat. Add garlic; sauté 1 minute.
- Add kale, vinegar, salt, and red pepper; cook 5 minutes or until kale is wilted.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
389
|
79
|
468
|
| Fat (g) | 10 | 5 | 15 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 22 | 3 | 25 |
| Carb (g) | 59 | 7 | 66 |
| Fiber (g) | 15 | 3 | 18 |
| Sodium (mg) | 824 | 223 | 1047 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
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- Matching Grocery List
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