• Prep Time:
  • Cooking Time:
  • Serves: 5 Servings

Nutrient-Rich: Creamy Pearl Barley and Vegeta

  • Recipe Submitted by on

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


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.

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