Barley Pilaf

6 Reviews
80% would make this recipe again

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Preparation : 10 min Cooking : 30 min Standing : 10 min
210 calories/serving

Ingredients

1/2 onions, finely chopped 3.5 oz
1/2 carrots, finely chopped 1.8 oz
1/2 tbsp olive oil 0.3 fl.oz
1/2 cup pearl barley 3.2 oz
1 cup vegetable broth 8.7 fl.oz
1/3 cup water 2.9 fl.oz
1 bay leaf 0.1 oz
2 tbsp frozen peas 0.5 oz
1 pinch salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the vegetables: Finely chop the onion and the carrot.
  2. Heat the oil in a saucepan over medium heat. Add the onion, sprinkle with salt, then sauté until the onion begins to soften, about 5 min.
  3. Add the barley, then cook 3 min with constant stirring. Pour in the broth and water. Bring to a boil, then reduce the heat to 'low', stir once, add the bay leaf and cover. Cook until the barley just starts to become tender, about 25 min. Add the carrot and peas, cover and cook until the vegetables are tender, 6-7 min.
  4. Remove the saucepan from the heat, stir once, cover and let stand 10 min. Discard the bay leaf, adjust the seasoning and serve.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

44 g

15 %

Fibre

5 g

19 %

Sugars

4 g

Net Carbs

39 g

Protein

4 g

Vitamin A

31 %

Vitamin C

8 %

Calcium

3 %

Iron

14 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A
Good source of  :
Fibre, Folacin, Manganese, Niacin, Selenium
Source of  :
Copper, Iron, Magnesium, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Low  :
Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (5 with rating only) 80% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021

It wasn't very tasty...

Useful 0

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