Fresh Vegetable Barley

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

Suggestions


Are you looking for a delightful and nutritious side dish that will impress your family and friends? Look no further than this Fresh Vegetable Barley recipe! Bursting with vibrant flavors and wholesome ingredients, this vegetarian dish is not only easy to prepare but also ready in just 45 minutes. Perfect for any occasion, it serves four and is a fantastic way to incorporate more vegetables into your diet.

The star of this recipe is the pearl barley, a hearty grain that adds a delightful chewiness and nutty flavor. Combined with fresh cherry tomatoes and zucchini, this dish is a celebration of seasonal produce. The addition of crumbled feta cheese brings a creamy, tangy element that perfectly complements the other ingredients. With a hint of garlic and a touch of freshly ground black pepper, each bite is a burst of flavor that will leave you wanting more.

Not only is this dish delicious, but it is also packed with nutrients, making it a guilt-free indulgence. With only 233 calories per serving, it’s a great option for those looking to maintain a healthy lifestyle without sacrificing taste. Whether you serve it alongside your favorite protein or enjoy it on its own, this Fresh Vegetable Barley is sure to become a staple in your kitchen. So grab your apron and get ready to create a dish that is as satisfying as it is wholesome!

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