Barley, Shiitake And Spinach Pilaf Recipe
Servings: 1
Ingredients
- 1 c. pearled barley
- 3 c. water or possibly vegetable stock
- 1 Tbsp. canola oil
- 1 c. diced onion
- 2 x cloves garlic, chopped
- 4 ounce shiitake mushrooms, sliced (2 1/2 c.)
- 8 ounce white button mushrooms, sliced
- 4 c. loosely packed fresh spinach
- 2 Tbsp. tamari
- 2 tsp Asian sesame oil
- 1/8 tsp cayenne pepper
Directions
- 4 SERVINGS DAIRY-FREE
- In this substantial dish, other mushroom varieties (such as cremini and portobello) can be used instead of the shiitakes if you wish.
- Add in barley and water to medium saucepan. Cover and simmer over medium-low heat till tender, about 1 hour.
- In large nonstick saucepan, heat oil over medium heat. Add in onion and cook, stirring occasionally, till browned, 7 min. (Add in sprinkling of water to prevent sticking if necessary.) Add in garlic, shiitake and white mushrooms and cook, stirring often, 3 min. Add in spinach and barley and cook, stirring often, till barley is heated through and spinach is wilted, 3 to 5 min. Season with tamari, sesame oil and cayenne pepper.
- VARIATION: Add in 8 ounce. diced hard tofu after adding mushrooms.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1315g | |
| Calories 1065 | |
| Calories from Fat 231 | 22% |
| Total Fat 26.28g | 33% |
| Saturated Fat 2.95g | 12% |
| Trans Fat 0.06g | |
| Cholesterol 0mg | 0% |
| Sodium 1931mg | 80% |
| Potassium 1717mg | 49% |
| Total Carbs 185.03g | 49% |
| Dietary Fiber 40.1g | 134% |
| Sugars 9.03g | 6% |
| Protein 30.16g | 48% |
