Fresh Vegetable Barley

Vegetarian
Health score
26%
Fresh Vegetable Barley
45 min.
4
233kcal

Suggestions


Hey there, fellow food lovers! Are you searching for a vibrant and wholesome side dish that's both easy to make and bursting with fresh flavors? Look no further! This Fresh Vegetable Barley recipe is a vegetarian delight that's ready in just 45 minutes, making it perfect for busy weeknights or relaxed weekend meals.

Imagine tender pearl barley simmered to perfection in a rich, homemade chicken stock, infused with the aromatic essence of garlic and onion. Then, picture the bright pops of color and flavor from juicy cherry tomatoes and sweet zucchini, all seasoned with a touch of salt and pepper. The result? A symphony of textures and tastes that will tantalize your taste buds.

But it doesn't stop there! Each serving is generously topped with crumbled feta cheese, adding a creamy, tangy counterpoint to the earthy barley and vegetables. And if you're feeling fancy, a sprinkle of fresh parsley will elevate the dish to a whole new level of deliciousness.

With only 233 calories per serving, this recipe is not only satisfying but also a guilt-free way to enjoy a hearty and nutritious meal. Plus, it's packed with protein, healthy fats, and complex carbohydrates, making it a well-balanced and energizing option. So, grab your saucepan and get ready to create a culinary masterpiece that will impress your family and friends!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.5 cups cherry tomatoes halved
  • 1.8 cups chicken stock see homemade
  • tablespoons feta cheese crumbled
  •  garlic clove minced
  • 0.3 teaspoon kosher salt 
  • teaspoon olive oil 
  • 0.8 cup onion chopped ( 1 small)
  • 0.8 cup pearl barley uncooked
  • 1.5 cups zucchini chopped ( 1)

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add onion and garlic; saut 2 minutes.
  3. Add barley; cook 1 minute. Stir in Homemade Chicken Stock; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in zucchini, tomatoes, salt, and pepper; cover and cook 5 minutes. Ladle 1 cup barley mixture into each of 4 bowls. Top each serving with 1 1/2 teaspoons feta and parsley, if desired.

Nutrition Facts

Calories233kcal
Protein15.14%
Fat17.95%
Carbs66.91%

Properties

Glycemic Index
32.75
Glycemic Load
0.94
Inflammation Score
-6
Nutrition Score
13.419130438696%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.5mg
Kaempferol
0.2mg
Myricetin
0.03mg
Quercetin
6.8mg

Nutrients percent of daily need

Calories:232.56kcal
11.63%
Fat:4.77g
7.34%
Saturated Fat:1.76g
11%
Carbohydrates:40g
13.33%
Net Carbohydrates:32.73g
11.9%
Sugar:5.79g
6.44%
Cholesterol:10.72mg
3.57%
Sodium:407.01mg
17.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.05g
18.11%
Manganese:0.71mg
35.33%
Fiber:7.26g
29.05%
Vitamin C:23.73mg
28.76%
Selenium:18.36µg
26.23%
Vitamin B3:4.02mg
20.09%
Phosphorus:183.23mg
18.32%
Vitamin B6:0.36mg
18.16%
Vitamin B2:0.27mg
15.82%
Copper:0.3mg
14.96%
Potassium:512.2mg
14.63%
Magnesium:52.24mg
13.06%
Vitamin B1:0.18mg
11.86%
Iron:1.86mg
10.33%
Folate:40.76µg
10.19%
Zinc:1.48mg
9.86%
Vitamin A:414.85IU
8.3%
Calcium:78.43mg
7.84%
Vitamin K:5.69µg
5.42%
Vitamin B5:0.4mg
3.98%
Vitamin E:0.57mg
3.83%
Vitamin B12:0.14µg
2.39%
Source:My Recipes