Toasted Barley with Mixed Vegetables

Vegetarian
Vegan
Dairy Free
Health score
10%
Toasted Barley with Mixed Vegetables
65 min.
6
69kcal

Suggestions


Welcome to a delightful culinary adventure with our Toasted Barley with Mixed Vegetables! This vibrant dish is not only a feast for the eyes but also a wholesome choice for anyone seeking a nutritious, plant-based meal. Packed with the earthy flavors of toasted barley and a medley of colorful vegetables, this recipe is perfect for vegetarians, vegans, and anyone looking to enjoy a dairy-free delight.

Imagine the nutty aroma of barley as it toasts in the skillet, creating a rich base for the fresh ingredients that follow. The combination of red onion, mushrooms, carrots, and green bell peppers brings a burst of flavor and texture, while the fresh dill adds a fragrant touch that elevates the dish to new heights. With just a hint of salt and pepper, each bite is a harmonious blend of tastes that will leave you craving more.

Not only is this dish delicious, but it’s also incredibly easy to prepare. In just 65 minutes, you can create a satisfying meal that serves six, making it ideal for family gatherings or meal prep for the week ahead. With only 69 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. So, roll up your sleeves and get ready to impress your friends and family with this delightful Toasted Barley with Mixed Vegetables!

Ingredients

  • 0.5 cup barley uncooked
  • 1.8 cups vegetable stock 
  • 0.5 cup onion red chopped
  • 0.3 cup mushrooms fresh chopped
  • 0.3 cup carrots chopped
  • 0.3 cup bell pepper green chopped
  • tablespoon optional: dill dried fresh chopped
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.3 cup spring onion chopped

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 350°F. Spray 10-inch skillet and 2-quart casserole with cooking spray. Cook barley in skillet over medium heat about 8 minutes, stirring constantly, until light brown.
  2. Stir in remaining ingredients except green onions; heat to boiling. Spoon mixture into casserole.
  3. Cover; bake about 50 minutes or until vegetables are tender.
  4. Sprinkle with green onions.

Nutrition Facts

Calories69kcal
Protein13.2%
Fat5.18%
Carbs81.62%

Properties

Glycemic Index
45.97
Glycemic Load
4.06
Inflammation Score
-7
Nutrition Score
5.9495652791761%

Flavonoids

Catechin
0.37mg
Luteolin
0.3mg
Isorhamnetin
0.7mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
3.34mg

Nutrients percent of daily need

Calories:68.92kcal
3.45%
Fat:0.41g
0.64%
Saturated Fat:0.09g
0.56%
Carbohydrates:14.68g
4.89%
Net Carbohydrates:11.38g
4.14%
Sugar:1.85g
2.05%
Cholesterol:0mg
0%
Sodium:378.23mg
16.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.37g
4.75%
Vitamin A:1110.73IU
22.21%
Manganese:0.35mg
17.53%
Fiber:3.31g
13.22%
Vitamin K:10.32µg
9.82%
Selenium:6.25µg
8.93%
Vitamin C:7.22mg
8.75%
Vitamin B1:0.12mg
7.86%
Magnesium:24.36mg
6.09%
Copper:0.11mg
5.28%
Phosphorus:52.61mg
5.26%
Vitamin B3:0.97mg
4.86%
Vitamin B6:0.09mg
4.65%
Vitamin B2:0.07mg
4.23%
Potassium:142.54mg
4.07%
Iron:0.71mg
3.96%
Zinc:0.51mg
3.38%
Folate:10.54µg
2.64%
Vitamin B5:0.14mg
1.45%
Calcium:14.2mg
1.42%
Vitamin E:0.17mg
1.15%