California Barley Bowl with Lemony Yogurt Sauce
California Barley Bowl with Lemony Yogurt Sauce
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
Print Save
  • servings:
  • Summary

    If you grew up in Northern California in the 1990s, you lived through the trend that was sprouts. From alfalfa sprouts to bean sprouts, they seemed to find their way into every green salad, sandwich, and omelet. This savory whole-grain breakfast bowl is inspired by those California days, with chunks of ripe avocado, crumbled Cotija cheese, toasty almonds, and a citrus-sparked yogurt sauce. While alfalfa sprouts were prevalent when I was growing up, today I try to branch out, using a tangle of colorful bean sprouts or more delicate radish or sunflower sprouts. These morning bowls couldn't be easier to prepare, but the barley does take a while to cook; I put a pot on the stove first thing in the morning so it'll be ready by the time I've had my coffee and prepped the other ingredients. Feel free to experiment with other grains, too. I've tried this with both quinoa and farro, and it's as wonderful with delicate grains as it is with heartier ones. Morning Notes: Cotija cheese is popular in Mexican and Latin dishes. It's a firm, crumbly cheese made of cow's milk and is used so often because it's milder than feta or even goat cheese and softens with heat but doesn't fully melt. You can also use queso fresco if it's easier to find.

    Ingredients

    • 1 1/2 cups / 255 g cooked barley, still warm
    • 1 cup / 55 g bean sprouts, any variety (I like mung bean sprouts)
    • 1/3 cup / 60 g crumbled Cotija cheese or queso fresco
    • 1/4 cup / 20 g sliced almonds, toasted
    • 1/4 teaspoon kosher salt
    • 1 small ripe avocado, peeled, pitted, and diced or sliced
    • Lemony Yogurt Sauce
    • Flaky salt
    • Freshly ground black pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 696 % Daily Value *
    • Total Fat: 12 g 19.13%
    • Saturated Fat: 2 g 9.35%
    • Trans Fat: 0 g %
    • Cholesterol: 31 mg 10.18%
    • Sodium: 410 mg 17.09%
    • Calcium: 90 mg 9.03%
    • Potassium: 497 mg 14.21%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 27.44%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 129 g %
    • Dietary Fiber: 27 g 106.64%
    • Sugar: 4 g
    • Protein: 23 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 0.88%
    • Vitamin C 11.43%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch8
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total6 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

    OTHER RECIPES YOU MAY LIKE