Vegetable Barley Hotpot
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 219.6
- Total Fat: 4.4 g
- Cholesterol: 5.4 mg
- Sodium: 775.8 mg
- Total Carbs: 38.8 g
- Dietary Fiber: 8.2 g
- Protein: 7.7 g
View full nutritional breakdown of Vegetable Barley Hotpot calories by ingredient
Introduction
You can add nearly any other vegetable to this to increase your veggie intake. It's a great warm dish that is filling with only a small amount. You could also add beans to increase the protein intake as well. You can add nearly any other vegetable to this to increase your veggie intake. It's a great warm dish that is filling with only a small amount. You could also add beans to increase the protein intake as well.Number of Servings: 6
Ingredients
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1 cup dry pearl barley
4 cups vegetable broth
3 cups water
2 tsp olive oil
2 onions, chopped
2 carrots, peeled and chopped
1 red bell pepper, peeled and chopped
2 cups diced zucchini (approx 2 medium)
2 cloves minced garlic (approx 2 tsp, if using jarred)
1/4 cup chopped fresh (or freeze dried) parsley (**if no fresh or freeze dried, use 1 tbs dried)
12 cup shredded or shaved parmesan
Tips
If you're portioning out into containers, use approximately 1 1/2 tbs of parmesan per portion. This also freezes really well for make ahead meals.
I also chop my vegetables at the beginning of the week so that I don't have as much prep to do on busy week nights. I package my onion and carrots together (since you cook them first) then do my red pepper, zucchini separate. All I have to do is mince garlic when I'm cooking.
Directions
Place barley, vegetable broth and water in a large pot with a lid (I use my dutch oven). Bring to a boil, stir and then reduce to medium-low and cover. Cook for 30 minutes or until tender (may take 35 minutes or so).
While barley is cooking, heat oil in a skillet over medium heat (I use a non-stick in addition to the oil) and add the onion and carrot. Sauté for 5 minutes, stirring frequently. Add zucchini, garlic and red pepper. Cover and sauté for 6 minutes. Remove from heat, leave covered and wait for the barley to finish cooking.
When barley is cooked, strain into a collander over a bowl. Dump the strained barley into the sauté pan along with one cup of the reserved barley liquid from the bowl.
Return pan (with veggies and barley) to the heat and stir in the parsley (you can use freeze dried parsley if you don't have fresh). Top with parmesan and serve.
Serving Size: 6 servings, approximately 1 cup each
Number of Servings: 6
Recipe submitted by SparkPeople user FAT_NO_MORE_MN.
While barley is cooking, heat oil in a skillet over medium heat (I use a non-stick in addition to the oil) and add the onion and carrot. Sauté for 5 minutes, stirring frequently. Add zucchini, garlic and red pepper. Cover and sauté for 6 minutes. Remove from heat, leave covered and wait for the barley to finish cooking.
When barley is cooked, strain into a collander over a bowl. Dump the strained barley into the sauté pan along with one cup of the reserved barley liquid from the bowl.
Return pan (with veggies and barley) to the heat and stir in the parsley (you can use freeze dried parsley if you don't have fresh). Top with parmesan and serve.
Serving Size: 6 servings, approximately 1 cup each
Number of Servings: 6
Recipe submitted by SparkPeople user FAT_NO_MORE_MN.
Member Ratings For This Recipe
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AMBERLEIGH-MN
