Gallo Pinto means painted rooster in Spanish, and is a traditional dish in Costa Rica. In this recipe, barley replaces white rice for a colourful, fibre-rich substitute for breakfast hash browns or as a side dish for poultry or fish.
2 tsp (10 mL) canola oil
3 cloves garlic, minced
2 stalks celery, thinly sliced
1 medium yellow onion, coarsely chopped
1 sweet pepper, diced
2 cups (500 mL) cooked pearl or pot barley
1 19-oz (540 mL) can black beans, drained and rinsed
2 tsp (10 mL) Worcestershire sauce
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) chili powder
¼ cup (60 mL) chopped fresh cilantro, for garnish
1 lime, cut into 6 wedges, for garnish
In a large, heavy-bottomed skillet, heat oil over medium heat. Add garlic, celery, onion and sweet pepper. Sauté for 5 minutes, until onion is transparent. Stir in cooked barley, black beans, Worcestershire sauce, cumin and chili powder. Heat through, stirring often, until mixture has a slightly dry texture, about 10 minutes.
Garnish with chopped cilantro and lime wedges, if desired.
Makes 4 servings (1 cup/250 mL each).
Nutritional Information (per serving):
Protein: 16 g
Carbohydrate: 63 g
Fibre: 14 g
Sugars: 4 g
Fat: 4.5 g
Saturated Fat: 0.4 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 705 mg
Potassium: 244 mg