Barley Pilaf

Name: Barley Pilaf
Prep time: 10 min
Cook time: 30 min
Yield: 4
Ingredients: 1 onions; 1 carrots; 1 tbsp butter, unsalted; 1 cup pearl barley; 2 cups chicken broth; 2/3 cup water; 1 bay leaf; 4 tbsp frozen peas; 1 pinch salt; ground pepper to taste

62 Reviews

90% would make this recipe again

Preparation : 10 min Cooking : 30 min Standing : 10 min

210 calories/serving

Add to My Cookbook

Add to My Meal Plan

Review this recipe

Add Private Notes

Ingredients

1	onions, finely chopped	200 g
1	carrots, finely chopped	100 g
1 tbsp	butter, unsalted	14 g
1 cup	pearl barley	180 g
2 cups	chicken broth	500 mL
2/3 cup	water	170 mL
1	bay leaf	0.2 g
4 tbsp	frozen peas	28 g
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]

Method

Prepare the vegetables: Finely chop the onion and the carrot.
Melt the butter in a saucepan over medium heat. Add the onion, sprinkle with salt, then sauté until the onion begins to soften, about 5 min.
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.
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

4 %

Saturated 1.4 g
+ Trans 0.1 g

8 %

Cholesterol

10 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

32 %

Vitamin C

8 %

Calcium

3 %

Iron

14 %

More Info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1	serving
Grain Products :	1 ½	servings
Milk and Alternatives :	0	serving
Meat and Alternatives :	0	serving

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 :: Cholesterol, Fat, Saturated Fat, Sodium
Free :: Added Sugar, 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

Leave a review

You have to be logged in to leave a review

Members' Reviews

62 Reviews (59 with rating only ) 90% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

jcontant4 5 Barley Pilaf

april 12, 2016 | I would make this recipe again

This is a get alternative for a side dish. My family loved it!

Useful 0

Weboughtafarm 4 Barley Pilaf

may 13, 2013 | I would make this recipe again

This was very nice. I guess I read the recipe too quickly and sauteed the onions and carrots together, and didn't add peas, but it turned out great.

Useful 0

Ronaldenney 4 Barley Pilaf

april 13, 2010 | I would make this recipe again

Very nice substitution for rice and potatoes. Followed recipe with exception of using corn niblets instead of peas. Very tasty, healthy add-on to our supper. Could mix in any veggie - very flexible dish!

Useful 1