Weight Watchers Barley with Butternut Squash Apples and Onions
Savor the comforting flavors of fall with this Weight Watchers Barley with Butternut Squash, Apples, and Onions recipe—a nutrient-packed dish that’s as wholesome as it is delicious. Tender pearl barley serves as the hearty base, perfectly complemented by roasted butternut squash, caramelized onions, and cinnamon-spiced apples. Fresh thyme and a splash of broth add rich, savory depth, while a final garnish of parsley brings a burst of color and freshness. Perfect as a light vegetarian entrée or a vibrant side, this recipe is high in fiber, low in calories, and irresistibly aromatic. Ready in under an hour, it’s an easy and satisfying option for any weeknight dinner or meal-prep plan.
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Recipe Information
Ingredients
- 1 cup Pearl barley
- 3 cups Water
- 2 cups Butternut squash, peeled and cubed
- 1 large Apple, peeled, cored, and diced
- 1 medium Yellow onion, thinly sliced
- 1 tablespoon Olive oil
- 1 teaspoon Fresh thyme leaves
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Vegetable broth or chicken broth
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Rinse the pearl barley under cold water until the water runs clear. In a medium saucepan, combine the barley and 3 cups of water. Bring to a boil, reduce the heat to low, cover, and simmer for 25-30 minutes until the barley is tender and the water is absorbed. Drain any excess water if necessary and set aside.
While the barley cooks, preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large bowl, toss the cubed butternut squash and diced apple with 1/2 tablespoon of olive oil, ground cinnamon, and a pinch of salt and pepper. Spread the mixture in an even layer on the prepared baking sheet. Roast in the oven for 20-25 minutes, flipping halfway through, until tender and lightly caramelized.
Meanwhile, heat the remaining 1/2 tablespoon of olive oil in a large skillet over medium heat. Add the sliced onions and a pinch of salt. Cook, stirring occasionally, for 10-12 minutes until the onions are soft and golden brown.
Once the squash and apples are done roasting, add them to the skillet with the caramelized onions. Stir in the cooked barley, thyme, and vegetable broth. Cook for another 3-5 minutes over medium heat, stirring occasionally, until the flavors are well combined and the broth has been absorbed.
Taste and adjust the seasoning with additional salt and pepper if needed.
Serve warm, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 458 mg | 20% | |
| Total Carbohydrate | 32.7 g | 12% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 8.5 g | ||
| Protein | 2.7 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 74 mg | 6% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 395 mg | 8% | |
*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.
