African-Spiced Black Barley with Okra and Tomatoes

Vegetarian
Vegan
Dairy Free
Health score
18%
African-Spiced Black Barley with Okra and Tomatoes
45 min.
6
246kcal

Suggestions


Indulge in a dish that beautifully marries flavor and nutrition with our African-Spiced Black Barley with Okra and Tomatoes. This vibrant medley not only caters to vegetarian and vegan diets but also brings together an array of spices that tantalize the palate. Imagine the rich, nutty taste of black barley perfectly cooked to a delightful chewiness, complemented by the tender yet slightly crisp okra, and juicy tomatoes that add a refreshing note to this wholesome grain.

With only 246 calories per serving, this dish serves as a hearty side that can elevate any meal. The bold spices—cayenne pepper, ground cumin, and aromatic cinnamon—work in harmony to create an enticing depth of flavor that is both warming and inviting. You’ll appreciate the balance of textures, from the earthy barley to the vibrant vegetables, all brought together with a light touch of vegetable oil.

Whether you’re preparing a family dinner or looking to impress guests with a unique side dish, this recipe will leave a lasting impression. Plus, it can be made ahead, making it perfect for busy weekdays or gatherings when you want to enjoy time with loved ones rather than being tied to the stove. Dive into this delightful dish and embrace the wonderful world of African-inspired cuisine!

Ingredients

  • 0.5 pound barley black
  • 0.3 teaspoon cayenne pepper 
  • 0.3 teaspoon cinnamon 
  • large garlic clove minced
  • pinch ground cloves 
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • pound okra trimmed
  • medium onion finely chopped
  • servings salt 
  • medium tomatoes peeled coarsely chopped
  • 3.5 tablespoons vegetable oil 
  • cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a medium saucepan, cover the barley with water and bring to a boil. Cover and simmer over low heat, stirring occasionally, until the barley has split and is tender but still slightly chewy, about 45 minutes.
  2. Drain the barley and transfer to a bowl.
  3. Wipe out the saucepan and heat 1 1/2 tablespoons of the oil in it.
  4. Add the onion and cook over moderately low heat, stirring, until tender, about 5 minutes.
  5. Add the tomatoes and cook over moderate heat until their juices thicken, about 4 minutes.
  6. Add the garlic and cook until fragrant, about 2 minutes.
  7. Add the cumin, coriander, cinnamon, cayenne and cloves and cook, stirring, until fragrant, about 3 minutes.
  8. Add the barley and the water, cover and simmer over low heat until the flavors are nicely blended, about 4 minutes.
  9. In a large skillet, heat the remaining 2 tablespoons of oil until almost smoking.
  10. Add the okra and cook, turning once, until browned on both sides, about 6 minutes. Season the okra with salt and stir into the barley. Season the barley with salt and serve hot.
  11. Make Ahead: The recipe can be prepared through Step 2 and refrigerated for up to 2 days. Bring back to a simmer before proceeding.
  12. Wine Recommendation: This spice-rich vegetable stew warrants an equally spicy red with a texture to match. A California Zinfandel, such as the 1996 Ridge Sonoma Station or the 1996 Turning Leaf, is just right, particularly if the stew accompanies a hearty meat dish.

Nutrition Facts

Calories246kcal
Protein10.59%
Fat31.83%
Carbs57.58%

Properties

Glycemic Index
34.17
Glycemic Load
9.53
Inflammation Score
-8
Nutrition Score
18.42347837531%

Flavonoids

Catechin
0.9mg
Naringenin
0.28mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.07mg
Quercetin
19.82mg

Nutrients percent of daily need

Calories:245.98kcal
12.3%
Fat:9.13g
14.05%
Saturated Fat:1.44g
9%
Carbohydrates:37.17g
12.39%
Net Carbohydrates:27.24g
9.9%
Sugar:3.3g
3.66%
Cholesterol:0mg
0%
Sodium:208.88mg
9.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.84g
13.67%
Manganese:1.44mg
72.22%
Vitamin K:42.53µg
40.5%
Fiber:9.93g
39.73%
Vitamin C:24.63mg
29.86%
Vitamin B1:0.42mg
28.12%
Magnesium:101.61mg
25.4%
Selenium:15.01µg
21.44%
Vitamin A:928.61IU
18.57%
Vitamin B6:0.35mg
17.34%
Phosphorus:163.66mg
16.37%
Copper:0.31mg
15.68%
Folate:62.3µg
15.58%
Potassium:530.17mg
15.15%
Vitamin B3:2.78mg
13.92%
Iron:2.14mg
11.91%
Zinc:1.62mg
10.78%
Vitamin B2:0.17mg
9.9%
Calcium:88.79mg
8.88%
Vitamin E:1.33mg
8.85%
Vitamin B5:0.35mg
3.54%
Source:My Recipes