Toasted Barley with Mixed Vegetables

Vegetarian
Vegan
Dairy Free
Health score
11%
Toasted Barley with Mixed Vegetables
65 min.
6
70kcal

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, vegetarian, and vegan meal. Packed with an array of colorful vegetables, this recipe is perfect for those who want to enjoy a hearty meal without compromising on health.

Toasted barley serves as the star of this dish, bringing a nutty flavor and chewy texture that pairs beautifully with the fresh vegetables. The combination of carrots, bell peppers, mushrooms, and onions creates a medley of flavors that will tantalize your taste buds. Enhanced with aromatic dill and a touch of seasoning, each bite is a burst of freshness and satisfaction.

Not only is this dish easy to prepare, but it also offers a low-calorie option at just 70 kcal per serving, making it an excellent choice for those mindful of their dietary intake. With a cooking time of just 65 minutes, you can have a delicious and nourishing meal ready to serve to your family or guests. Whether you're looking for a side dish or a main course, Toasted Barley with Mixed Vegetables is sure to impress and satisfy. Dive into this wholesome recipe and enjoy the goodness of nature on your plate!

Ingredients

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

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 350F. 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

Calories70kcal
Protein13.43%
Fat5.32%
Carbs81.25%

Properties

Glycemic Index
43.47
Glycemic Load
4.06
Inflammation Score
-7
Nutrition Score
6.2247826101501%

Flavonoids

Catechin
0.37mg
Luteolin
0.3mg
Isorhamnetin
0.67mg
Kaempferol
0.16mg
Myricetin
0.01mg
Quercetin
3.3mg

Nutrients percent of daily need

Calories:70.16kcal
3.51%
Fat:0.44g
0.67%
Saturated Fat:0.09g
0.57%
Carbohydrates:14.96g
4.99%
Net Carbohydrates:11.59g
4.21%
Sugar:1.85g
2.05%
Cholesterol:0mg
0%
Sodium:379.22mg
16.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.47g
4.94%
Vitamin A:1134.84IU
22.7%
Manganese:0.37mg
18.48%
Fiber:3.37g
13.49%
Vitamin K:10.32µg
9.82%
Vitamin C:7.41mg
8.98%
Selenium:6.25µg
8.93%
Vitamin B1:0.12mg
8%
Magnesium:26.58mg
6.65%
Phosphorus:55.28mg
5.53%
Copper:0.11mg
5.39%
Iron:0.95mg
5.29%
Vitamin B6:0.1mg
5.08%
Vitamin B3:0.98mg
4.92%
Potassium:158.59mg
4.53%
Vitamin B2:0.07mg
4.3%
Zinc:0.52mg
3.49%
Folate:10.44µg
2.61%
Calcium:22.98mg
2.3%
Vitamin B5:0.14mg
1.45%
Vitamin E:0.17mg
1.15%