Barley Hoppin’ John with Turkey Kielbasa

15 min prep time
20 min cook time
6servings
Recipe by Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough Source The Diabetes Cookbook Photo by Adobe Stock
Barley Hoppin’ John with Turkey Kielbasa

How to Make Barley Hoppin’ John with Turkey Kielbasa

It’s a good luck tradition to eat black-eyed peas on New Year’s Day. Why stop there? Enjoy this hearty take on Hoppin’ John any day of the year! This dish is typically made with rice, but barley adds more fiber and an interesting texture.

15 min prep time
20 min cook time
6servings
1 cup
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Step-By-Step Instructions:

  1. Add oil to a large sauté pan over medium heat. Add onion, bell pepper and garlic. Sauté for 5 minutes. Add kielbasa and sauté another 2 minutes.
  2. Add broth, red pepper flakes, ground black pepper and black-eyed peas. Bring to a boil then reduce to a low simmer. Simmer for 7 minutes. Stir in cooked barley and simmer 2 more minutes.
  3. Top with sliced scallions.
  4. Note: To bulk cook barley, add 11 oz. dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
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Nutrition facts

6 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 190
  • Total Fat 5g
    • Saturated Fat 1g
    • Trans Fats 0g
  • Cholesterol 20mg
  • Sodium 450mg
  • Total Carbohydrate 25g
    • Dietary Fiber 6g
    • Total Sugars 5g
    • Added Sugars 0g
  • Protein 12g
  • Potassium 380mg
  • Phosphorous 190mg
Ingredients
olive oil
2 tsp
medium onion (diced)
1
red bell pepper (seeded and diced)
1
garlic (minced)
2 clove
turkey kielbasa (diced)
8 oz
low sodium chicken broth
1 cup
crushed red pepper flakes
1/4 tsp or to taste
black pepper
1/2 tsp
black-eyed peas (drained and rinsed)
1 (15-oz can)
cooked barley
1 cup
scallion (thinly sliced, green and white parts)
2

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Love This Recipe

I make this recipe all time and keep it on hand.
It f freezes very well. I add greens (spinach or kale).

Recommended

I made this the 1st time with barley like the recipe say, it was delicious. After that I substituted riced cauliflower for the barley. It is just as good and lowered the carbs.