- 2 Tbsp plant oil (such as soybean or canola)
- 1 medium onion, sliced
- 2 tsp garlic, minced
- 8 cups low-sodium chicken broth
- 3/4 cup barley
- 1 cup finely chopped sun-dried tomatoes
- 1 Tbsp finely chopped fresh oregano
- 1 tsp or dried Freshly ground black pepper to taste
- Red pepper flakes to taste
- 2 Tbsp balsamic vinegar
- 1 bunch (about 2 cups) kale, stems removed and roughly chopped
- 3 cups cooked black-eyed peas (from dry or canned, rinsed and drained— preferably no salt added or low sodium)
- 1/2 tsp salt
- Heat the oil in a heavy-bottomed stock pot over medium heat. Add the onion and garlic. Cook until the onions are translucent, stirring often, about 5 minutes.
- Add chicken broth, barley, tomatoes, oregano, pepper, red pepper flakes, and balsamic vinegar. Bring to a boil. Reduce heat and simmer until barley is soft, approximately 30 minutes.
- Add kale and black-eyed peas and cook an additional 10 minutes. Serve immediately or cover, refrigerate, and reheat before serving.
Yield: 6 servings
Nutrients per serving: Calories: 463; Total Fat: 7 g; Saturated Fat: 1 g; Total Carbohydrate: 74 g; Total Sugars: 10 g (Added, 0 g); Dietary Fiber: 14 g; Protein: 27 g; Sodium: 315 mg; Potassium: 1511 mg; Calcium: 140 mg; Vitamin D: 0 IU; Iron: 8 mg.
(tsp = teaspoon; Tbsp = tablespoon; g = gram; mg = milligram; IU = International Units)
Recipe adapted from The Pescetarian Plan by Janis Jibrin, recipes by Sidra Forman (Ballantine Books, 2014)