Spicy Tomato and Bean Barley Bake Low Fat and Healthy
Warm, hearty, and packed with nourishing ingredients, this Spicy Tomato and Bean Barley Bake is the perfect low-fat, healthy dinner option for busy weeknights or cozy weekends. Featuring nutty barley simmered in flavorful vegetable broth, protein-packed kidney beans, and tender spinach, this recipe is elevated with a bold blend of smoked paprika, cumin, and chili powder for just the right amount of spice. Layered with juicy crushed tomatoes and vibrant red bell peppers, this bake is both wholesome and satisfying. Naturally dairy-free and easy to customize with optional non-dairy cheese or fresh parsley, it’s a delicious one-dish meal that’s as comforting as it is nutritious. Ready in just over an hour and packed with plant-based goodness, this is a dish you’ll want to savor again and again!
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Recipe Information
Ingredients
- 1 cup barley
- 3 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 15-ounce can crushed tomatoes (no salt added)
- 1 cup cooked kidney beans (or canned, rinsed and drained)
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach, chopped
- 2 tablespoons fresh parsley, chopped (optional for garnish)
- 0.5 cup non-dairy cheese (optional, for topping)
Instructions
Preheat your oven to 375°F (190°C). Spray a medium-sized casserole dish with non-stick cooking spray or lightly grease with olive oil.
Rinse the barley under cold water. In a medium saucepan, bring the vegetable broth to a boil. Add the barley, reduce the heat to low, cover, and simmer for 25-30 minutes or until tender and most of the liquid is absorbed. Drain any excess liquid if necessary and set aside.
While the barley cooks, heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 5-7 minutes until softened.
Add the minced garlic and diced red bell pepper to the skillet. Cook for another 2-3 minutes, stirring frequently.
Stir in the crushed tomatoes, kidney beans, smoked paprika, ground cumin, chili powder, oregano, salt, and black pepper. Allow the mixture to simmer for 5 minutes to let the flavors meld together.
Once the barley is cooked, add it to the skillet mixture and stir well until fully combined. Add the chopped spinach and cook for an additional 2 minutes, until the spinach wilts.
Transfer the mixture to the prepared casserole dish and spread evenly. If desired, sprinkle non-dairy cheese evenly on top.
Cover the casserole dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for another 10 minutes to allow the top to brown slightly.
Remove from the oven and let the dish rest for 5 minutes. Garnish with fresh parsley before serving, if desired.
Serve warm and enjoy your Spicy Tomato and Bean Barley Bake!
Nutrition Facts
Calories |
266 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 562 mg | 24% | |
| Total Carbohydrate | 43.2 g | 16% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 8.4 g | ||
| Protein | 8.9 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 140 mg | 11% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 975 mg | 21% | |
*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.
