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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 212.3
  • Total Fat: 4.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 385.4 mg
  • Total Carbs: 38.7 g
  • Dietary Fiber: 8.4 g
  • Protein: 6.2 g

View full nutritional breakdown of Vegetable Barley calories by ingredient
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Vegetable Barley

Submitted by: CMB622
Vegetable Barley

Introduction

Under 215 calories for a grain!! Yayy! This is a yummy dinner, and it is very filling! Any vegetables you like that are in season would be delightful in this recipe! Under 215 calories for a grain!! Yayy! This is a yummy dinner, and it is very filling! Any vegetables you like that are in season would be delightful in this recipe!
Number of Servings: 5

Ingredients

    1 cup, Pearled Barley (rinsed)**Quick cooking barley is also an option**
    2 1/2 cups of Low-Sodium Fat Free Chicken Broth
    1 or 2 zucchini (1 if large, 2 if they are small) (sliced into rounds)
    3 medium sized carrots, peeled, and sliced into rounds
    1/2 a small onion (spanish, or vidalia I use) chopped
    2 cloves of Garlic, minced
    1 Tbsp, of Light Margarine/Butter
    1 Tbsp, Vegetable Oil (or Extra Virgin, just add the extra calories)
    Salt and Pepper to taste

Tips

**Try quick cooking barley to lessen cook time, or cut your veggies the night before and place in plastic baggies so they are ready when you need them**
*Try this recipe with your families favorite veggie combination*


Directions

Cook barley as direction on back of package, if you buy quick cooking barley the cook time will differ from raw pearled barley, substitute low-sodium chicken broth for the water it will say on the package. It should be 1 cup of barley for 2 cups of liquid. (you will see the recipe calls for 2.5 cups of broth, save the other half a cup for the veggie mixture)

When the barley has only 15 minutes left to cook you are ready to start the vegetable mixture. Get out a large skillet, place margarine/butter and oil in bottom of skillet, heat up. Add chopped onion to the pan, cook until they become softened. Add garlic, carrot, and zucchini and continue cooking until all veggies become tender, during cooking process add your remaining 1/2 cup of chicken broth to soften up the veggies. Add salt and pepper to taste.

Once the barley mixture is fully cooked, add the barley into the veggie mixture and continue cooking until all liquid is absorbed. Check again if salt and pepper is needed, adjust accordingly and you are ready to serve.

Serving Size: makes 5 servings, at 3/4 cup each. **If you add more vegetables, cup size will change**

Number of Servings: 5

Recipe submitted by SparkPeople user CMB622.






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