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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
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:
- 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.
- 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.
- Top with sliced scallions.
- 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.
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
Reviews & Ratings
Love This Recipe
It f freezes very well. I add greens (spinach or kale).
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