Low Fat Barley Pilaf
Elevate your weeknight meals with this hearty and nutritious Low Fat Barley Pilaf, a fiber-packed side dish that's as wholesome as it is delicious. Made with tender pearl barley simmered in low-sodium vegetable broth and infused with aromatic herbs like thyme and parsley, this recipe is both flavorful and health-conscious. Sautéed onions, carrots, and celery create a savory base, while the addition of sweet green peas adds a pop of color and texture. Perfect for those seeking a low-fat, plant-based alternative to traditional rice pilaf, this dish is easy to prepare in under an hour and makes a satisfying pairing with grilled veggies or lean proteins. Garnished with fresh parsley for a vibrant finish, it’s a meal-prep-friendly, heart-healthy option to enjoy any day of the week!
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Recipe Information
Ingredients
- 1 cup pearl barley
- 2.5 cups low-sodium vegetable broth
- 1 teaspoon olive oil
- 1 medium yellow onion, diced
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 2 cloves garlic, minced
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried parsley
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup frozen peas
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Rinse the pearl barley under cold running water until the water runs clear. Drain and set aside.
In a medium-sized saucepan, heat the olive oil over medium heat.
Add the diced onion, carrot, and celery, and sauté for 5 minutes or until the vegetables are tender and the onion is translucent.
Stir in the minced garlic, dried thyme, and dried parsley, and cook for another 1 minute until fragrant.
Add the rinsed barley to the saucepan and stir to coat it with the vegetable mixture.
Pour in the vegetable broth, then add the salt and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the saucepan with a lid and simmer for 30 minutes, stirring occasionally.
After 30 minutes, stir in the frozen peas and cook for an additional 5 minutes or until the peas are heated through and the barley is tender. If the mixture becomes too dry, add a splash of vegetable broth or water.
Remove the pilaf from heat and let it sit covered for 5 minutes to allow the flavors to meld.
Fluff the pilaf with a fork and garnish with fresh parsley before serving. Serve warm and enjoy!
Nutrition Facts
Calories |
308 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1070 mg | 47% | |
| Total Carbohydrate | 36.6 g | 13% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 14.5 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 147 mg | 11% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1282 mg | 27% | |
*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.
