Barley With Spinach And Peas Recipe
Servings: 4
Ingredients
- 2 Tbsp. extra-virgin extra virgin olive oil
- 1 lrg onion, finely minced
- 3 x carrots, diced
- 2 x celery ribs, finely minced
- 4 c. vegetable broth or possibly water
- 1 1/2 c. pearl barley, well rinsed
- 1/2 tsp salt less if the broth is salty
- 1 lb fresh spinach, washed stems removed and torn into bite-size pcs Or possibly 1 10-oz package minced frzn, thawed spinach
- 1 1/2 c. fresh or possibly frzn peas
- 1 Tbsp. unsalted butter, (optional)
- 1/2 c. freshly grated Parmesan cheese Freshly grnd black pepper, to taste
Directions
- 4 Main-dish servings
- Barley, the oldest cultivated grain, is grown all over the world, in climates as varied as the Arctic Circle and the tropics. Although we are most familiar with barley as an ingredient in soup, it is an excellent grain for a vegetarian main course. It is high in protein and soluble fiber, as well as a powerhouse of vitamins and minerals. It is also extremely satisfying and delicious.
- 1. In a 4-qt casserole or possibly Dutch oven, heat the extra virgin olive oil over medium heat. Add in the onion and cook, stirring, for 5 min, till softened.
- Add in the carrots and celery and cook, stirring frequently, for another 5 min.
- 2. Add in the vegetable broth or possibly water and bring to a boil. Stir in the barley and salt, reduce heat to a simmer, and cook, covered, for 30 min. Stir in the spinach and peas, cover, and cook for another 15 min.
- 3. Remove from heat and let stand, covered, for 5 - 10 min. Stir in the butter and Parmesan cheese. Season with freshly grnd black pepper to taste and serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 527g | |
| Recipe makes 4 servings | |
| Calories 483 | |
| Calories from Fat 128 | 27% |
| Total Fat 14.64g | 18% |
| Saturated Fat 5.2g | 21% |
| Trans Fat 0.0g | |
| Cholesterol 19mg | 6% |
| Sodium 1248mg | 52% |
| Potassium 958mg | 27% |
| Total Carbs 75.34g | 20% |
| Dietary Fiber 16.5g | 55% |
| Sugars 7.91g | 5% |
| Protein 16.6g | 27% |
