Pepper Plenty Barley Pilaf

Author: Canadian Living

Moist and risotto-like, this pepper-packed side dish is suitable for any occasion. Stir in some black or kidney beans for a complete protein vegetarian main dish.

  • Portion size 6 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 2 teaspoons vegetable oil
  • 2 teaspoons butter
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 cup sliced mushroom
  • 1 sweet red pepper
  • 1 sweet yellow pepper
  • 1 sweet green pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pinch hot pepper flakes
  • 1 cup pearl barley
  • 1 cup brown rice
  • 2 cups vegetable stock
  • 1/4 cup sliced green onion

Method

In saucepan, heat oil with butter over medium heat; cook onion, garlic and mushrooms, stirring occasionally, for 5 minutes or until softened.

Add red, yellow and green peppers, thyme, salt, pepper and hot pepper flakes; cook, stirring, for 3 to 5 minutes or until liquid is evaporated. Add barley; cook, stirring, for 1 minute.

Add stock; bring to boil. Reduce heat to low; cover and simmer for about 50 minutes or until barley is tender and most of the liquid is absorbed. Let stand, covered, for 5 minutes.

Serve sprinkled with green onion.

Nutritional facts Per serving, about:

  • Sodium 421 mg
  • Protein 3 g
  • Calories 176.0
  • Total fat 4 g
  • Cholesterol 3 mg
  • Saturated fat 1 g
  • Total carbohydrate 34 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 14.0
  • Vitamin C 130.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pepper Plenty Barley Pilaf

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