Vegetable Barley Pilaf

Author: Canadian Living

This one-pot dish doubles as either a hearty side dish or a filling vegetarian main course.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2007

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 tablespoon minced lemon rind
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 zucchini chopped
  • 1 sweet red pepper chopped
  • 1 cup pearl barley
  • 1 cup pot barley
  • 2 1/2 cups vegetable stock
  • 1 cup minced frozen vegetable blend
  • 2 tablespoons minced fresh parsley

Method

In heavy saucepan, heat oil over medium heat; fry onion, garlic, lemon rind, salt and pepper until onion is softened, about 3 minutes.

Add zucchini, red pepper and barley; cook, stirring, until vegetables are slightly softened, about 3 minutes. Add stock and bring to boil; cover and simmer over medium heat until barley is tender, about 25 minutes.

Add frozen vegetables, tossing with fork; cover and heat through for 5 minutes. Stir in parsley.

Nutritional facts Per serving: about

  • Sodium 704 mg
  • Protein 6 g
  • Calories 270.0
  • Total fat 5 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 54 g

%RDI

  • Iron 20.0
  • Fibre 0.0
  • Folate 22.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 31.0
  • Vitamin C 97.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Vegetable Barley Pilaf

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