Barley, Mushroom Seitan Pilaf

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 177.2
  • Total Fat: 0.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 931.9 mg
  • Total Carbs: 32.6 g
  • Dietary Fiber: 5.3 g
  • Protein: 9.8 g

View full nutritional breakdown of Barley, Mushroom Seitan Pilaf calories by ingredient
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Hardy pilaf Hardy pilaf
Number of Servings: 4


    approx. 1 cup seitan, chopped into 1" pieces
    2 tbsp olive oil
    2 tbsp soy sauce + 1 tbsp
    1 cup pearled barley
    3 1/2 cups vegetable broth
    3/4 cup mushrooms, sliced
    1 tsp onion powder
    1 tsp garlic powder
    1/4 tsp salt
    2 cloves garlic, minced
    1/4 tsp marjoram (optional)
    1/4 tsp sage (optional)
    1 tsp fresh cilantro, chopped, OR 1/2 tsp dried
    1 tsp fresh parsley, chopped, OR 1/2 tsp dried
    dash pepper, to taste
    1/2 cup walnuts, chopped (optional)


In a medium sized skillet, sautee the seitan in 2 tbsp soy sauce and olive oil until slightly browned, about 3-5 minutes, stirring frequently so the seitan doesn't burn. Set aside. I oven ROASTED the seitan as Mark Bittman recommends - very good.

In a large soup pot, add the barley to the vegetable broth and bring to a simmer. Add all of the dry herbs and spices, and 1 tbsp soy sauce, cover and simmer for 20 minutes, stirring occasionally.

Add mushrooms, fresh herbs and seitan. Cover again, and allow to simmer another 25 minutes, stirring occasionally.

Once the liquid has been absorbed or cooked off, remove from heat, add walnuts and combine well. If there is too much liquid still, cook 5 more minutes, uncovered and stirring occasionally.
Garnish with extra fresh herbs if desired, and enjoy!

Serving Size: Makes 4 1-2 cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user PAT_IMOK.

TAGS:  Vegetarian Meals |

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