Side Pannel
Nutrient-Rich: Creamy Pearl Barley and Vegeta
Nutrient-Rich: Creamy Pearl Barley and Vegeta
- Recipe Submitted by ADMIN on 09/26/2007
Category: Vegetables
Ingredients List
- 6 c Vegetable/chicken stock
- 1 1/2 c Dry white wine, or stock
- 1 3/4 c Pearl barley
- 1 tb Olive oil
- 2 c Mushrooms, sliced
- 1 Onion, chopped
- 1 Garlic clove, minced
- 2 c Sweet potato, diced
- 1 tb Fresh thyme
- - or 1 ts dried
- 3 c Small broccoli florets
- 1/2 c Parmesan, freshly grated
- Salt
- Pepper
Directions
Combine vegetable stock and white wine. In large, heavy saucepan, combine
3-1/2 cups of the stock mixture and barley. Cover; bring to boil. Reduce
heat to medium-low; simmer, stirring, for 25-30 minutes or until almost all
of the liquid is absorbed.
Uncover; stir in 3 cups of the stock mixture, about 1/2 cup at a time,
stirring until each addition is absorbed before adding the next, for about
25 minutes or until barley is tender and creamy. Remove from heat; cover
and set aside.
Meanwhile, in large saucepan, heat olive oil over medium heat; cook
mushrooms, onion and garlic, stirring frequently, for 5-10 minutes or until
mushrooms are softened.
Stir in remaining stock mixture, sweet potato and thyme. Cover and simmer
over medium-low heat for about 8 minutes, stirring occasionally. Add
broccoli; cook for 6-8 minutes or until vegetables are tender. Stir barley
into mushroom mixture and heat through. Sprinkle with cheese and season
with salt and pepper to taste.
Per serving: about 440 calories, 13 g Protein, 8 g fat, 78 g carbohydrate
Good source calcium, very high source fibre, excellent source iron.
3-1/2 cups of the stock mixture and barley. Cover; bring to boil. Reduce
heat to medium-low; simmer, stirring, for 25-30 minutes or until almost all
of the liquid is absorbed.
Uncover; stir in 3 cups of the stock mixture, about 1/2 cup at a time,
stirring until each addition is absorbed before adding the next, for about
25 minutes or until barley is tender and creamy. Remove from heat; cover
and set aside.
Meanwhile, in large saucepan, heat olive oil over medium heat; cook
mushrooms, onion and garlic, stirring frequently, for 5-10 minutes or until
mushrooms are softened.
Stir in remaining stock mixture, sweet potato and thyme. Cover and simmer
over medium-low heat for about 8 minutes, stirring occasionally. Add
broccoli; cook for 6-8 minutes or until vegetables are tender. Stir barley
into mushroom mixture and heat through. Sprinkle with cheese and season
with salt and pepper to taste.
Per serving: about 440 calories, 13 g Protein, 8 g fat, 78 g carbohydrate
Good source calcium, very high source fibre, excellent source iron.
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