Barley and Asparagus

Health score
4%
Barley and Asparagus
45 min.
8
142kcal

Suggestions


Are you looking for a delightful side dish that combines wholesome ingredients with vibrant flavors? Look no further than our Barley and Asparagus recipe! This dish is not only a feast for the eyes with its beautiful green asparagus and colorful carrots, but it also packs a nutritious punch. With just 142 calories per serving, it’s a guilt-free addition to any meal.

Barley, a hearty grain, serves as the perfect base, providing a chewy texture and nutty flavor that complements the tender asparagus beautifully. The addition of sautéed onions and carrots adds a touch of sweetness, while the hint of dried marjoram or thyme elevates the dish with aromatic notes. Finished off with a sprinkle of Parmesan cheese, this recipe is sure to impress your family and friends.

Ready in just 45 minutes, this dish is ideal for busy weeknights or special occasions alike. Whether you’re serving it alongside grilled chicken, fish, or as part of a vegetarian spread, Barley and Asparagus is versatile enough to fit any menu. So, roll up your sleeves and get ready to enjoy a delicious, healthy side that will leave everyone asking for seconds!

Ingredients

  • oz asparagus cut into 1-inch pieces (8 to 10 stalks)
  • 0.5 cup carrots chopped
  • 3.5 cups chicken broth (from 32-oz carton)
  • 0.5 cup onion chopped
  • tablespoons parmesan shredded
  • 0.1 teaspoon pepper 
  • cup quick-cooking barley uncooked
  • 0.3 teaspoon marjoram dried
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. In 2-quart saucepan, heat broth over medium heat until hot.
  2. In 12-inch skillet, heat oil over medium heat. Cook onion and carrot in oil 1 to 2 minutes, stirring occasionally, until crisp-tender. Stir in barley. Cook and stir 1 minute.
  3. Pour 1 cup of the hot broth over barley mixture. Cook uncovered about 5 minutes, stirring occasionally, until liquid is absorbed. Stir in asparagus. Continue cooking 15 to 20 minutes, adding broth 1 cup at a time and stirring frequently, until barley is tender and liquid is absorbed; remove from heat. Stir in remaining ingredients.

Nutrition Facts

Calories142kcal
Protein11.94%
Fat26.25%
Carbs61.81%

Properties

Glycemic Index
20.6
Glycemic Load
0.64
Inflammation Score
-8
Nutrition Score
8.8000000601877%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2.12mg
Kaempferol
0.48mg
Myricetin
0.01mg
Quercetin
6.01mg

Nutrients percent of daily need

Calories:142.16kcal
7.11%
Fat:4.29g
6.6%
Saturated Fat:0.82g
5.1%
Carbohydrates:22.74g
7.58%
Net Carbohydrates:17.85g
6.49%
Sugar:1.99g
2.21%
Cholesterol:2.91mg
0.97%
Sodium:410.2mg
17.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.39g
8.79%
Vitamin A:1568.74IU
31.37%
Manganese:0.45mg
22.57%
Fiber:4.9g
19.59%
Vitamin K:19.78µg
18.84%
Selenium:10.83µg
15.47%
Copper:0.18mg
9.12%
Phosphorus:88.54mg
8.85%
Vitamin B3:1.75mg
8.74%
Vitamin B2:0.14mg
8.28%
Vitamin B1:0.12mg
8.02%
Iron:1.37mg
7.58%
Magnesium:27.32mg
6.83%
Folate:24.01µg
6%
Vitamin B6:0.12mg
5.76%
Zinc:0.83mg
5.52%
Potassium:187.59mg
5.36%
Vitamin E:0.7mg
4.68%
Calcium:38.11mg
3.81%
Vitamin C:2.8mg
3.4%
Vitamin B5:0.2mg
1.98%