Barley with Shiitakes and Spinach

Very Healthy
Health score
100%
Barley with Shiitakes and Spinach
45 min.
6
168kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will elevate your meals? Look no further than our Barley with Shiitakes and Spinach! This delightful recipe is not only packed with flavor but also boasts a remarkable health score of 100, making it a guilt-free addition to your dining table.

Imagine the earthy aroma of sautéed shiitake mushrooms mingling with the vibrant green of fresh spinach, all brought together by the nutty texture of quick-cooking barley. This dish is a perfect harmony of ingredients that not only pleases the palate but also nourishes the body. With just 168 calories per serving, you can indulge without compromising your health goals.

In just 45 minutes, you can whip up this wholesome side that serves six, making it ideal for family dinners or gatherings with friends. The combination of garlic, rosemary, and a touch of Parmesan cheese adds depth and richness, ensuring that every bite is a delightful experience. Plus, the balance of protein, healthy fats, and carbohydrates makes it a well-rounded choice for any meal.

Whether you're serving it alongside grilled meats, roasted vegetables, or as a standalone dish, Barley with Shiitakes and Spinach is sure to impress. So, roll up your sleeves and get ready to enjoy a dish that’s as good for your taste buds as it is for your health!

Ingredients

  • 10.5 ounce beef consomme canned
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon rosemary dried crushed
  •  garlic clove minced
  • teaspoons olive oil 
  • cup onion chopped
  • tablespoons parmesan fresh grated
  • 0.8 cup quick-cooking barley uncooked
  • 1.3 pounds mushroom caps sliced
  • cups pkt spinach 
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Heat olive oil in a large nonstick skillet over medium-high heat.
  2. Add onion, rosemary, and garlic; saut for 3 minutes or until onion is tender.
  3. Add mushrooms; saut for 6 minutes or until tender. Stir in barley, 1/3 cup water, and consomm; bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until the barley is tender.
  4. Add spinach, cheese, and pepper; cook 3 minutes or until spinach wilts, stirring frequently.

Nutrition Facts

Calories168kcal
Protein16.93%
Fat15.22%
Carbs67.85%

Properties

Glycemic Index
41.67
Glycemic Load
2.2
Inflammation Score
-10
Nutrition Score
23.252608719079%

Flavonoids

Luteolin
0.3mg
Isorhamnetin
1.34mg
Kaempferol
2.73mg
Myricetin
0.17mg
Quercetin
7.03mg

Nutrients percent of daily need

Calories:167.53kcal
8.38%
Fat:3.04g
4.67%
Saturated Fat:0.75g
4.68%
Carbohydrates:30.44g
10.15%
Net Carbohydrates:22.79g
8.29%
Sugar:3.78g
4.2%
Cholesterol:1.7mg
0.57%
Sodium:268.99mg
11.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.6g
15.19%
Vitamin K:194.86µg
185.58%
Vitamin A:3777.21IU
75.54%
Manganese:0.98mg
49.12%
Fiber:7.65g
30.61%
Vitamin B3:5.54mg
27.7%
Folate:101.95µg
25.49%
Vitamin B6:0.48mg
23.91%
Selenium:16.47µg
23.53%
Phosphorus:214.65mg
21.47%
Vitamin B2:0.34mg
19.82%
Magnesium:75.68mg
18.92%
Potassium:655.71mg
18.73%
Vitamin C:13.69mg
16.59%
Vitamin B5:1.58mg
15.78%
Copper:0.31mg
15.51%
Iron:2.3mg
12.78%
Zinc:1.85mg
12.35%
Calcium:91.05mg
9.1%
Vitamin B1:0.11mg
7.37%
Vitamin E:1.02mg
6.81%
Vitamin D:0.39µg
2.6%
Vitamin B12:0.06µg
1.08%
Source:My Recipes