⏱ 30 min totalWhite Bean Barley Bowl
Per 1 serving · 266 g · 12 ingredients
of a 2,000 cal day
- Protein10g13% of calories
- Carbs49g64% of calories
- Fat7.9g23% of calories
- ✓ Cholesterol free
At a glance
One serving of White Bean Barley Bowl (266 g) has 296 calories, with 10 g of protein, 49 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (20% DV), dietary fiber (34% DV) and iron (39% DV).
High in
20%+ of the daily value
- Protein20%
- Dietary fiber34%
- Iron39%
- Phosphorus23%
- Copper33%
- Manganese37%
Good source of
10–19% of the daily value
- Vitamin E10%
- Thiamine11%
- Niacin12%
- Vitamin B612%
- Folate (B9)18%
- Potassium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Barley
⁵⁄₁₆ cup Vegetable broth- 🥄⅛ cup Water
¼ cup Sweet corn
¼ cup White beans
⅓ tbsp Distilled vinegar
³⁄₁₆ tbsp Lemon juice
½ tbsp Olive oil
¹⁄₁₆ cup, chopped Onion
¹⁄₁₆ cup sprigs Dill- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Thaw the frozen corn kernels in the microwave and set aside.
- 2
In a small saucepan, combine the barley, vegetable broth, and water. Cover and bring to a boil over high heat. Once boiling, reduce the heat to low and cook, covered, for 20 to 25 minutes until the barley is tender.
- 3
Rinse the white beans under running water to remove excess sodium and set aside.
- 4
In a large bowl, combine the cooked barley with vinegar, lemon juice, olive oil, red onion, and dill. Mix well, then add the corn and white beans. Season with salt and pepper to taste. Garnish with dill and serve warm or at room temperature.
Vitamins & minerals
Amounts for 1 serving (266 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 3 mg | 39% |
| Potassium | 505 mg | 11% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 160 mg | 23% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 37% |
| Selenium | 14 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 14 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 5 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 296 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in White Bean Barley Bowl?
One serving of White Bean Barley Bowl (1 serving) has 296 calories, which works out to 111 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is White Bean Barley Bowl high in protein?
It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White Bean Barley Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White Bean Barley Bowl?
389 mg per serving.
How much sugar is in White Bean Barley Bowl?
1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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