Barley, Fennel and Black Bean Wrap Recipe
Ingredients
- 1 cup barley
- 15.5 oz. can black beans - drained
- 1 bunch scallions – chopped
- 1 bulb fennel – chopped fine
- ½ cup Italian parsley – chopped fine
- 2 tsp. ground Coriander
- ½ tsp. salt
- ¼ tsp. black pepper
- Juice of 1 lemon
- ½ cup Monterey Jack cheese – shredded
- 2 vine-ripe tomatoes – sliced
- 1 tbs. olive oil
- Flour Tortilla Wrap
Directions
- Prepare barley as directed.
- Gently heat a frying pan with the olive oil. Add the scallions, parsley and fennel and toss. Add the barley, beans, lemon juice and seasonings; toss again.
- Gently heat the wrap and cover with the shredded cheese. Add the barley salad, tomato slices and fold.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 248g | |
| Recipe makes 4 servings | |
| Calories 608 | |
| Calories from Fat 87 | 14% |
| Total Fat 9.92g | 12% |
| Saturated Fat 3.65g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 13mg | 4% |
| Sodium 406mg | 17% |
| Potassium 1853mg | 53% |
| Total Carbs 104.43g | 28% |
| Dietary Fiber 24.7g | 82% |
| Sugars 3.37g | 2% |
| Protein 30.05g | 48% |
