BARLEY BROCCOLI AND WALNUT PILAF

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 221.1
  • Total Fat: 6.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 373.0 mg
  • Total Carbs: 38.6 g
  • Dietary Fiber: 9.5 g
  • Protein: 8.4 g

View full nutritional breakdown of BARLEY BROCCOLI AND WALNUT PILAF calories by ingredient


Introduction

Play with your food. I have given amounts of ingredients but you add/change as your mood dictates. I always have cooked barley in the freezer but you can use raw barley, just adjust the cooking time accordingly. Play with your food. I have given amounts of ingredients but you add/change as your mood dictates. I always have cooked barley in the freezer but you can use raw barley, just adjust the cooking time accordingly.
Number of Servings: 4

Ingredients

    1 leek Leeks
    1 medium Carrots, raw
    1 stalk, large (11"-12" long) Celery, raw
    1 Tablespoon tomato paste
    .25 cup, chopped Walnuts
    2 cup Barley, pearled, cooked
    1 bunch Broccoli, fresh
    1 tsp Red Miso
    1 cup Vegetable Broth

Tips

If you don't have leeks use onion.


Directions

Begin by making a mirepoix using the leeks, carrots and celery. To do this you water saute the leeks until they are translucent, add the carrots and cook a few minutes, add the celery and cook until it turns bright green. Stir in the tomato paste and miso add the barley and vegetable broth. Simmer until most of the broth has been absorbed then add the broccoli. Cook until it is bright green. Stir in chopped walnuts. Serve and enjoy.

Serving Size: serving size equals about 1 cup

Number of Servings: 4

Recipe submitted by SparkPeople user GALEBM.

TAGS:  Vegetarian Meals |