Barley Pilaf

Name: Barley Pilaf
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 2
Ingredients: 1/2 onions; 1/2 carrots; 1/2 tbsp olive oil; 1/2 cup pearl barley; 1 cup vegetable broth; 1/3 cup water; 1 bay leaf; 2 tbsp frozen peas; 1 pinch salt; ground pepper to taste

6 Reviews

80% would make this recipe again

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

210 calories/serving

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Ingredients

1/2	onions, finely chopped	100 g
1/2	carrots, finely chopped	50 g
1/2 tbsp	olive oil	8 mL
1/2 cup	pearl barley	90 g
1 cup	vegetable broth	250 mL
1/3 cup	water	85 mL
1	bay leaf	0.2 g
2 tbsp	frozen peas	14 g
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]

Method

Prepare the vegetables: Finely chop the onion and the carrot.
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.
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 (210g)

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 %

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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

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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