Contributed By: bluther
Shape Magazine
Barley is a nutty, inexpensive grain packed with B vitamins and fiber.
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Total Preparation Time: Less than 15 minutes
Ingredients: Rice, Pasta & Bread
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Nutrition Content: Low Fat
High Fiber
Meal Type: Entree
Ingredients
1 cup Pearl barley
5 cups Fat-free vegetable or chicken broth, or water
2 t Fresh lemon juice or more to taste
2 Teas olive oil
2 Teas dried oregano
1 cup Diced vine-ripened tomatoes
1 cup Diced cucumber, skin on
1 Medium carrot diced
1 Medium onion minced
1/2 cup Fresh parsley leaves, chopped
Salt and pepper to taste
Preparation
Combine barley and broth in a large saucepan. Set pan over high heat and bring to a boil. Reduce heat to low, cover and cook 45 minutes until barley is tender.
Drain any excess water and transfer barley to a large bowl. Add lemon juice, olive oil and oregano and toss to combine. Add vegetables and parsley; toss again. Season to taste with salt and pepper. Serve warm or chilled
Cook's Notes
Serving size is 1-1/2 cups
Nutrition Information
Calories: 248
;
Total Fat: 3g
;
Saturated Fat: <1 g
;
Polyunsaturated Fat: <1g
;
Carbohydrates: 46.5 g
;
Protein: 9.9g
;
Vitamin A: 4583 IU
;
Vitamin C: 16.5mg
;
Calcium: 51mg
;
Sodium: 853mg
;
Iron: 2mg
;
Fiber: 10 g