Barley and Pine Nut Casserole

Dairy Free
Health score
39%
Barley and Pine Nut Casserole
375 min.
6
306kcal

Suggestions


Welcome to a delightful culinary adventure with our Barley and Pine Nut Casserole! This dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for those seeking a dairy-free option, this casserole is packed with flavor and nutrition, making it an ideal choice for lunch, a side dish, or even a main course.

Imagine the nutty aroma of toasted pine nuts mingling with the earthy essence of hulled barley, complemented by the vibrant crunch of fresh vegetables. This recipe is a celebration of wholesome ingredients, featuring a medley of celery, bell peppers, and onions, all simmered to perfection in a slow cooker. The result is a comforting, hearty dish that warms the soul and satisfies the palate.

With a generous serving size of six, this casserole is perfect for family gatherings or meal prep for the week ahead. Each serving boasts a balanced caloric profile, ensuring you enjoy a nutritious meal without compromising on taste. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, allowing you to create a delicious dish with minimal effort.

So, gather your ingredients, fire up your slow cooker, and get ready to indulge in a wholesome, flavorful experience that will leave everyone asking for seconds!

Ingredients

  • cup quick-cooking barley hulled uncooked
  • 1.5 cups vegetable juice 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • cup celery stalks sliced
  • cup bell pepper chopped
  • 0.5 cup onion chopped
  • 14 oz chicken broth canned
  • 0.3 cup spring onion sliced
  • 0.3 cup pinenuts toasted

Equipment

  • slow cooker

Directions

  1. In 3- to 4-quart slow cooker, mix all ingredients except green onions and nuts.
  2. Cover; cook on Low heat setting 6 to 8 hours.
  3. Stir in green onions and nuts.

Nutrition Facts

Calories306kcal
Protein28.4%
Fat28.36%
Carbs43.24%

Properties

Glycemic Index
33
Glycemic Load
1.6
Inflammation Score
-8
Nutrition Score
17.82608685027%

Flavonoids

Apigenin
0.48mg
Luteolin
0.33mg
Isorhamnetin
0.67mg
Kaempferol
0.19mg
Quercetin
3.27mg

Nutrients percent of daily need

Calories:305.96kcal
15.3%
Fat:9.72g
14.95%
Saturated Fat:1.88g
11.72%
Carbohydrates:33.33g
11.11%
Net Carbohydrates:26.29g
9.56%
Sugar:4.39g
4.88%
Cholesterol:33.07mg
11.02%
Sodium:636.08mg
27.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.9g
43.8%
Vitamin C:52.03mg
63.07%
Manganese:1.02mg
50.8%
Selenium:24.97µg
35.67%
Vitamin A:1519.34IU
30.39%
Fiber:7.04g
28.16%
Phosphorus:223.25mg
22.33%
Vitamin K:20.25µg
19.29%
Zinc:2.85mg
19.01%
Vitamin B3:3.7mg
18.52%
Vitamin B6:0.32mg
16.06%
Magnesium:60.17mg
15.04%
Potassium:473.17mg
13.52%
Iron:2.43mg
13.48%
Copper:0.27mg
13.37%
Vitamin B12:0.66µg
11.02%
Vitamin B2:0.15mg
9.1%
Folate:33.6µg
8.4%
Vitamin E:1.21mg
8.05%
Vitamin B1:0.11mg
7.31%
Calcium:44.53mg
4.45%
Vitamin B5:0.25mg
2.52%