Barley, Beans and Greens

Barley, Beans and Greens is a wonderful way to add some variety to your protein bowls for breakfast lunch or dinner. It packs some amazing amounts of fiber and other nutrients into your meals. 

We love having a bowl of barley, beans and greens as the base for a hearty breakfast that lasts until our next meal time. 

Barley, Beans & Greens a Wise Choice

This recipe was created before Trim Healthy Mama came out with the new Trim Healthy Wisdom book, however it fits into that subset of the Trim Healthy Mama Plan with ease.

Carey is an older mama who has always developed recipes that wisely keep the fat portions in check as well as balancing them with healthy sources of protein and vegetables.

How to use Barley, Beans & Greens for Breakfast

Personally, I top my bowl with about 1/2 cup of egg whites, and this is enough to keep me full and keeps me energized until lunchtime.

Although if you need more protein you could add some Greek yogurt or a small amount of diced chicken breast or some THM Essential.

A Versatile Recipe that can be Tweaked

This recipe can be tweaked to fit with whichever leafy greens you have on hand.

You can swap the Swiss chard for spinach, collard greens, kale etc. So don’t pass it by just because you don’t have Swiss chard in the refrigerator.

The Health Benefits

Barley, beans and greens packs an impressive amount of health benefits into your meal rotation.

The Benefits of Barley

Barley is a very healthy grain. It’s rich in vitamins, minerals and other beneficial plant compounds.

It’s also high in both soluble and insoluble fiber, which can lead to better digestion, reduced hunger, and weight loss.

Pearled Barley or Hulled Barley What’s the difference

While pearled barley is what Carey used, I typically buy hulled barley because it is considered a whole grain, where pearled barley is not considered a “whole grain”.

Pearled barley is polished or processed to remove the outer hull and some of the bran of the grain. which makes it cook faster and allows for a smoother texture.

Whereas hulled barley has this outer hull and bran intact thus making it a whole grain.

I normally sprout my barley before using it in this recipe to increase the bio availability and digestibility of this grain.

The Benefits of Great Northern White Beans

Great Northern beans offer a variety of health benefits due to their rich nutritional profile. 

They are a good source of protein, fiber, and various vitamins and minerals, including folate, iron, potassium, and magnesium. 

These nutrients contribute to overall health, including heart health, digestive well-being, and stable energy levels. 

The Benefits of Swiss Chard

Swiss chard offers a wide array of health benefits due to its nutrient rich profile, including vitamins A, C, and K, as well as minerals like magnesium, potassium, and iron. 

These nutrients contribute to improved digestion, stronger bones, enhanced immunity, and better heart health. 

Swiss chard also boasts high levels of antioxidants, which help protect the body from cell damage. 

Barley, Beans and Greens is an Amazing Nutrient Dense Dish that you may want to include into your personal journey to Trim & Healthy.

Cooking Barley, Beans and Greens in the Instant Pot

Cooking whole grain dishes like this in the instant pot makes cooking a dish like this easy.  

This recipe is written for a 6QT electric Pressure Cooker like an Instant Pot Duo or an Instant Pot Pro.

Find More Great Recipes Like this one in The THM Instant Pot Mamas Un-official Face Book Group

Barley, Beans & Greens Recipe

5 from 1 reviews

Barley, Beans and Greens

 

Author: Carey Sevier

Nutrition Information

• Serves: 6

• Serving size: ½ cup
• Calories: 203

• Fat: 1g
• Carbohydrates: 41g
• Sodium: 236mg
• Fiber: 9g
• Protein: 10g
• Cholesterol: 0mg

Recipe type: Side Dish

Cuisine: American

Prep time:  10 mins

Cook time:  18 mins

Total time:  28 mins

Save Print

Barley, Beans and Greens is a wonderful way to add some variety to your protein bowls for breakfast lunch or dinner. It packs some amazing amounts of fiber into your meals.

Ingredients

• 1 C Barley, Pearled (soaked overnight)
• 2½ C Chicken Broth, Low Sodium
• 2 C Bell Peppers (diced small)
• ½ Tsp Garlic Powder
• ½ Tsp Onion Powder
• 1 Tsp Dried Basil
• ¼ Tsp Red Pepper Flakes
• 3 C Swiss Chard Leaves (coarsely chopped)
• 1 Can Great Northern Beans, Canned (rinsed and drained)
• 1 C Cherry Tomatoes (Quartered, optional)
• ¼ C Fresh Basil Leaves (sliced into thin shreds, optional)

Instructions

1. Place chicken broth in your Instant Pot stainless steel liner, add barley, garlic powder, onion powder, red pepper flakes, and dried basil.
2. Place the stainless steel liner in your pot, cover, lock and set to sealing. Set using [Multigrain] button, reduce time to 18 minutes, NPR (natural pressure release).
3. While your barley is cooking dice the peppers and chop Swiss Chard, leaves only. (You can substitute spinach or beet greens.)
4. When the pressure pin has dropped, open the pressure release to insure there is no residual pressure in your pot.
5. Quickly add your great northern beans, diced peppers, chopped greens, tomatoes (optional) and fresh basil(optional); give a quick stir and replace the top on the top and let sit for 5 minutes on the warming cycle.
6. Serve with a lean protein.

Notes

Pair this dish with a lean protein source such as boneless, skinless chicken, grilled /baked fish or egg whites

3.5.3251