Orzo-Barley Pilaf

Dairy Free
Health score
15%
Orzo-Barley Pilaf
25 min.
4
177kcal

Suggestions


Welcome to a delightful culinary experience with our Orzo-Barley Pilaf! This dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly dairy-free, it caters to a variety of dietary preferences while delivering a burst of flavor in every bite.

Imagine tender orzo and hearty barley mingling with the earthy notes of fresh mushrooms and the zesty brightness of lemon peel. This pilaf is a versatile side dish that can elevate any meal, whether you're serving it alongside grilled vegetables, roasted meats, or as part of a vibrant antipasti platter. With just 25 minutes of preparation, you can whip up a dish that impresses both family and guests alike.

Not only is this recipe quick and easy, but it also boasts a low-calorie count of just 177 kcal per serving, making it a guilt-free indulgence. The combination of protein, healthy carbohydrates, and aromatic herbs ensures that each serving is not only satisfying but also nourishing. So, gather your ingredients and get ready to savor the delightful flavors of this Orzo-Barley Pilaf, a dish that promises to become a staple in your kitchen!

Ingredients

  • 14 oz fat-skimmed beef broth fat-free 33% with less sodium canned
  • oz mushrooms fresh sliced
  • tablespoons spring onion sliced (2 medium)
  • 0.5 teaspoon lemon zest grated
  • oz soup noodles (rice-shaped uncooked
  • 0.5 cup quick-cooking barley uncooked
  • 0.3 teaspoon salt 
  • 0.5 teaspoon thyme leaves dried
  • 0.3 cup water 

Equipment

  • sauce pan

Directions

  1. In 2-quart nonstick saucepan, heat broth, water, thyme and salt to boiling. Stir in mushrooms, orzo and barley. Return to boiling.
  2. Reduce heat to low; cover and simmer 15 to 18 minutes or until orzo and barley are tender and liquid is absorbed.
  3. Stir in onions and lemon peel. If desired, season to taste with pepper.

Nutrition Facts

Calories177kcal
Protein14.51%
Fat4.32%
Carbs81.17%

Properties

Glycemic Index
37.75
Glycemic Load
6.59
Inflammation Score
-4
Nutrition Score
8.7886957098608%

Flavonoids

Apigenin
0.01mg
Luteolin
0.11mg
Kaempferol
0.04mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:176.86kcal
8.84%
Fat:0.86g
1.33%
Saturated Fat:0.13g
0.83%
Carbohydrates:36.46g
12.15%
Net Carbohydrates:31.53g
11.46%
Sugar:1.42g
1.58%
Cholesterol:0mg
0%
Sodium:557.01mg
24.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.52g
13.03%
Selenium:27.04µg
38.63%
Manganese:0.56mg
27.79%
Fiber:4.93g
19.73%
Vitamin B3:2.86mg
14.27%
Copper:0.26mg
12.97%
Phosphorus:126.04mg
12.6%
Vitamin B2:0.15mg
8.9%
Magnesium:35.11mg
8.78%
Iron:1.24mg
6.88%
Vitamin B6:0.13mg
6.72%
Zinc:0.98mg
6.54%
Vitamin K:6.78µg
6.46%
Potassium:225.03mg
6.43%
Vitamin B1:0.09mg
6.2%
Vitamin B5:0.6mg
6.04%
Folate:16.25µg
4.06%
Vitamin B12:0.21µg
3.45%
Vitamin C:1.73mg
2.1%
Calcium:20.36mg
2.04%