Toasted Barley with Mixed Veggies
Elevate your weeknight dinner routine with this wholesome Toasted Barley with Mixed Veggies recipe! Featuring nutty, golden-brown pearl barley toasted to perfection and simmered in savory vegetable broth, this dish is bursting with vibrant flavors and nutrient-packed ingredients like zucchini, carrots, red bell peppers, and sweet peas. A hint of fresh parsley and zesty lemon zest adds a refreshing finish, while optional parmesan cheese lends a touch of indulgence. This hearty, vegetarian recipe is easy to prepare, offering rich textures and comforting warmth in just under an hour. Perfect as a main course or a side dish, it’s a delicious and healthy choice for any meal.
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Recipe Information
Ingredients
- 1 cup pearl barley
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 cup frozen peas
- 2.5 cups low-sodium vegetable broth
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 teaspoon lemon zest
- 2 tablespoons parmesan cheese (optional, for garnish)
Instructions
Rinse the pearl barley under cold running water using a fine-mesh sieve. Drain well and set aside.
Heat 1 tablespoon of olive oil in a large skillet or saucepan over medium heat. Add the barley and toast it for 5-7 minutes, stirring frequently, until it becomes aromatic and golden brown. Transfer to a plate and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the diced onion and sauté for 3-4 minutes, until it begins to soften.
Add the minced garlic and cook for an additional 1-2 minutes, stirring frequently to avoid burning.
Stir in the diced carrots, zucchini, and red bell pepper. Cook for 5 minutes until the vegetables start to soften, stirring occasionally.
Return the toasted barley to the skillet. Pour in the low-sodium vegetable broth and add the salt and black pepper. Stir to combine and increase the heat to bring the mixture to a boil.
Reduce the heat to low, cover the skillet, and let the barley simmer for 25 minutes, or until it is tender and has absorbed most of the liquid. Stir occasionally to prevent sticking.
Stir in the frozen peas during the last 5 minutes of cooking. Allow them to cook through and become vibrant green.
Once the barley is fully cooked, turn off the heat and stir in the chopped parsley and lemon zest. Adjust seasoning with additional salt and pepper if needed.
Serve warm, optionally garnished with grated parmesan cheese. Enjoy your toasted barley with mixed veggies as a satisfying main or a nutritious side dish.
Nutrition Facts
Calories |
1359 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.3 g | 45% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 1845 mg | 80% | |
| Total Carbohydrate | 228.0 g | 83% | |
| Dietary Fiber | 50.7 g | 181% | |
| Total Sugars | 33.6 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 387 mg | 30% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2970 mg | 63% | |
*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.
