Delicious and Super Healthy Barley Vegetable Pilaf
Elevate your weeknight dinner game with this **Delicious and Super Healthy Barley Vegetable Pilaf**, a wholesome one-pot dish brimming with vibrant flavors and nourishing goodness. Packed with fiber-rich pearl barley, colorful sautéed vegetables like zucchini, carrots, and bell peppers, and a blend of warm spices including cumin, coriander, and paprika, this recipe is as satisfying as it is nutritious. Simmered in a savory vegetable broth and finished with optional fresh parsley and a splash of lemon juice, this vegan-friendly pilaf offers a balanced medley of textures and tastes that delight the palate. Perfect as a hearty side dish or a standalone meal, this easy-to-make recipe is ready in under an hour and serves up a comforting, health-conscious option for busy families or meal prep enthusiasts.
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Recipe Information
Ingredients
- 1 cup Pearl barley
- 2.5 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 large Carrot, diced
- 2 stalks Celery stalk, diced
- 1 small Zucchini, diced
- 1 medium Red bell pepper, diced
- 0.5 cup Frozen peas
- 1 cup Vegetable broth
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional)
- 1 tablespoon Lemon juice (optional)
Instructions
Rinse the barley thoroughly under cold water to remove any excess starch. Set aside.
In a medium saucepan, bring 2.5 cups of water to a boil. Add the barley, reduce the heat to low, cover, and simmer for 25-30 minutes or until the barley is tender and the water is fully absorbed. Set aside the cooked barley.
While the barley cooks, heat olive oil in a large skillet or sauté pan over medium heat.
Add the chopped onion and garlic to the pan. Sauté for 2-3 minutes until the onion becomes translucent and fragrant.
Add the diced carrot, celery, zucchini, and red bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly softened.
Stir in the frozen peas and cook for another 2 minutes.
Sprinkle the cumin, coriander, paprika, salt, and black pepper over the vegetables. Mix well to coat the veggies with the spices.
Pour the vegetable broth into the skillet and bring it to a gentle simmer. Cook for 3-4 minutes until the vegetables are tender and the flavors are well combined.
Add the cooked barley to the skillet and stir to combine everything evenly. Cook for another 2-3 minutes to heat through.
Taste and adjust the seasoning with more salt or pepper, if needed.
Garnish with freshly chopped parsley and a drizzle of lemon juice, if desired, before serving. Enjoy your healthy and delicious Barley Vegetable Pilaf!
Nutrition Facts
Calories |
1353 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.9 g | 46% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2182 mg | 95% | |
| Total Carbohydrate | 230.6 g | 84% | |
| Dietary Fiber | 54.7 g | 195% | |
| Total Sugars | 33.5 g | ||
| Protein | 37.8 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 457 mg | 35% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 3454 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
