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Nutritional Info
  • Amount Per Serving
  • Calories: 228.5
  • Total Fat: 4.2 g
  • Cholesterol: 2.9 mg
  • Sodium: 1,352.0 mg
  • Total Carbs: 34.8 g
  • Dietary Fiber: 7.4 g
  • Protein: 14.2 g

View full nutritional breakdown of Barley and Spring Greens calories by ingredient
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Barley and Spring Greens


This is a SparkPeople.com Recipe (what's this)

Introduction

Barley is high in dietary fiber and niacin.

Barley is high in dietary fiber and niacin.



Ingredients

    Canola oil spray3/4 cup chopped onions1 fennel bulb, chopped (about 1 1/2 cups)1/2 Tbsp. canola oil1-3 cloves garlic (or to taste), finely chopped3/4 cup thin slices of red, orange, and/or yellow bell pepper (about 1 medium)1 cups pearl barley1 tsp. dried thyme1 tsp. dried marjoram4-5 cups fat-free, low-sodium chicken broth1 cup spinach leaves, torn into pieces1/4 cup grated Parmesan cheese2 Tbsp. finely-chopped fresh basilSalt and freshly ground black pepper, to taste

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Directions

1. Generously coat a large heavy pot with spray oil and place over medium-high heat. Add the onions and fennel and sauté until tender, 5 to 10 minutes. Add oil and heat until hot. Add the garlic and bell peppers and sauté lightly for 1 to 2 minutes. Stir in barley, thyme, marjoram and broth. Bring to a boil, immediate reduce heat to low and simmer until the liquid is almost absorbed, stirring occasionally, 40 to 50 minutes or until barley is tender. Midway through the cooking process, add salt and pepper to taste.

2. When barley is cooked, add spinach, cheese and basil. Stir to blend and adjust seasonings with salt and pepper, to taste.

Makes 6 servings (approx 3/4 cups each.)

Printed with permission from the American Institute for Cancer Research. The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.






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Member Ratings For This Recipe


  • Very Good
    5 of 6 people found this review helpful
    IF YOU DON'T LIKE SALT---DON'T USE IT!!
    THE RECIPE IS GOOD! - 1/26/11

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  • 5 of 9 people found this review helpful
    Come on people...she took a step in making a recipe and all of you are so negative. If you think it's too much salt, tweek it for your needs, but keep your negative remarks to self. NOT everyone has to watch their salt intake as perhaps you may have to! Just say thank you for recipe or skip it. - 1/26/11

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  • Good
    3 of 5 people found this review helpful
    Good recipe, except for all the salt - use your own no-salt chicken broth, and don't bother adding salt for flavour - the herbs and pepper etc. are more than enough flavours. Also in our home, we use very little cheese - tasted fine without the parmesan. - 1/22/09

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  • 2 of 2 people found this review helpful
    Just leave out the salt and it'll be fine! - 1/26/11

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  • 2 of 2 people found this review helpful
    The broth used in the calculations is regular Chicken broth, not Low-Sodium. This would account for the extremely high sodium count. This probably needs to be recalculated with the low-sodium broth. - 1/22/09

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  • 2 of 5 people found this review helpful
    Wow I don't believe I have ever seen a recipe with such a high sodium count - 1/22/09

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  • Incredible!
    2 of 3 people found this review helpful
    I would use more greens - 10/16/08

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  • 2 of 2 people found this review helpful
    Reduced fat parmesan, salt free broth and skip the "salt to taste" and you'll reduce the sodium.
    At 1,352 mg of salt, oy vey! - 4/19/08

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  • Incredible!
    1 of 1 people found this review helpful
    Oh come on, people: stop whining. Not to mention the fact that most of the world is not salt suspecptible and sodium has absolutely no negative impact on their bodies. This is freaking delicious. - 10/11/12

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  • Incredible!
    1 of 1 people found this review helpful
    Delish! - 1/26/11

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  • 1 of 3 people found this review helpful
    The recipe is very good. If you are soo stupid that you have to rate a recipe on the salt content, Then PLEASE do not comment at all. We all know how to adjust a recipe for salt and other spices, You DO NOT need to comment on it. Above where I am writing this is this posted "Rate this recipe base - 1/26/11

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  • Incredible!
    1 of 1 people found this review helpful
    This recipe is definitly in my cookbook. What a delicious way to get fiber! - 6/20/10

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  • Good
    1 of 1 people found this review helpful
    I never add salt to anything!! but this was okay without it. - 2/2/09

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  • Very Good
    1 of 2 people found this review helpful
    This was extremely tastey. I did not add salt and used my own chicken stock which did not have any salt added. It went well with my salmon. - 1/22/09

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  • Very Good
    1 of 1 people found this review helpful
    Thanks for sharing the recipe. Thanks to all who gave input on lowering the sodium. A must try :) - 1/22/09

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  • 1 of 8 people found this review helpful
    WAY too much sodium. - 1/22/09

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  • Very Good
    1 of 1 people found this review helpful
    Extremely good recipe idea with steps taken to reduce sodium content, which isn't difficult to do. I also used quinoa rather than barley to make it gluten free. Thanks. - 1/22/09

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  • 1 of 1 people found this review helpful
    I think this looks good (with tweaking). I would use low sodium veggie broth and either eliminate the parmesan entirely or just use it as a finish to the dish, thereby reducing the sodium content considerably. - 1/22/09

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  • Bad
    1 of 2 people found this review helpful
    Too much salt, but gives me good recipe for barley which I rarely make! 5 stars for the idea; 1 for too much sodium. - 1/22/09

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  • 1 of 5 people found this review helpful
    for a 3/4 cup serving..I can't afford that much salt. - 1/22/09

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  • Bad
    1 of 5 people found this review helpful
    too much sodium for me. - 1/22/09

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  • 1 of 2 people found this review helpful
    I love barley but definitely would follow the suggestions to reduce the sodium. - 1/22/09

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  • O.K.
    1 of 5 people found this review helpful
    The sodium in this dish is astronamical - 1/22/09

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  • 1 of 3 people found this review helpful
    The fennel is a nice touch, but the salt... - 1/22/09

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  • 1 of 5 people found this review helpful
    you can taste the salt. you would be useing ove half the soduim allowed a day. - 10/16/07

    Was this review helpful?   yes  No