Barley Pilaf with Spinach, Tomatoes, Mint, and Feta

Vegetarian
Health score
58%
Barley Pilaf with Spinach, Tomatoes, Mint, and Feta
32 min.
5
387kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes diced undrained canned
  • ounces feta cheese crumbled
  • 0.3 cup mint leaves fresh finely chopped
  •  garlic cloves sliced
  • 0.3 cup green onions sliced
  • teaspoons olive oil 
  • cups quick-cooking barley uncooked
  • 0.3 teaspoon salt 
  • ounces pkt spinach fresh
  • 3.3 cups vegetable broth organic (such as Swanson Certified )

Equipment

  • frying pan

Directions

  1. Heat a large, deep skillet over medium heat; add oil.
  2. Add garlic; saut 30 seconds. Stir in spinach, and cook 3 minutes or until wilted.
  3. Stir in barley, tomatoes, broth, and salt. Bring to a boil; cover, reduce heat to low, and simmer 20 minutes or until barley is tender.
  4. Remove from heat, and stir in mint, green onions, and feta cheese.

Nutrition Facts

Calories387kcal
Protein12.61%
Fat14.66%
Carbs72.73%

Properties

Glycemic Index
40.8
Glycemic Load
3.14
Inflammation Score
-9
Nutrition Score
28.157391224218%

Flavonoids

Eriodictyol
0.7mg
Hesperetin
0.23mg
Apigenin
0.12mg
Luteolin
0.45mg
Kaempferol
1.52mg
Myricetin
0.12mg
Quercetin
1.48mg

Nutrients percent of daily need

Calories:386.73kcal
19.34%
Fat:6.55g
10.07%
Saturated Fat:2.73g
17.09%
Carbohydrates:73.1g
24.37%
Net Carbohydrates:58.2g
21.16%
Sugar:5.79g
6.44%
Cholesterol:15.14mg
5.05%
Sodium:1056.76mg
45.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.67g
25.34%
Vitamin K:127.32µg
121.26%
Manganese:1.49mg
74.56%
Fiber:14.9g
59.61%
Vitamin A:2863.81IU
57.28%
Selenium:33.8µg
48.29%
Phosphorus:278.71mg
27.87%
Copper:0.54mg
27.01%
Magnesium:104.19mg
26.05%
Vitamin B3:5.1mg
25.51%
Vitamin B6:0.48mg
24.17%
Iron:4.03mg
22.41%
Folate:84.37µg
21.09%
Vitamin C:16.34mg
19.81%
Vitamin B2:0.33mg
19.59%
Potassium:638.25mg
18.24%
Vitamin B1:0.27mg
17.85%
Zinc:2.61mg
17.39%
Calcium:170.96mg
17.1%
Vitamin E:1.79mg
11.96%
Vitamin B5:0.66mg
6.59%
Vitamin B12:0.29µg
4.79%
Source:My Recipes