Golden Quick Barley with Sweet Peas and Corn

Golden Quick Barley with Sweet Peas and Corn

Quick cooking barley pairs well with frozen sweet green peas and corn. Barley is a whole grain that’s rich in soluble fiber, beneficial for controlling blood sugar, cholesterol and weight. 

CAL/SERV :

223

PREP TIME :

N/A

YIELDS :

4 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 1 Tbsp. extra virgin olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 3/4 cup quick pearled barley
  • 2 cups low-sodium vegetable or chicken broth
  • 1 tsp. Italian seasoning
  • 1/2 tsp. salt
  • 1/8 tsp. ground turmeric
  • Freshly ground black pepper
  • 1/2 cup frozen sweet peas
  • 1/2 cup frozen sweet corn
  • Juice of 1/4 fresh lemon (about 1 Tbsp.)
  • 1-2 Tbsp. shredded Pecorino Romano or Parmesan cheese, optional

INSTRUCTIONS
  1. In 2-quart medium saucepan, heat oil over medium-high heat. Sauté onion until softened, about 4 minutes. Add garlic and sauté 30 seconds. Add barley and stir 1 minute to toast.
  2. Add broth, Italian seasoning, salt, turmeric and 4-5 grinds pepper. Increase heat to high and bring mixture to a boil. Reduce heat to simmer, cover and cook 15 minutes.
  3. Stir in peas and corn. Cover and simmer 5 minutes. Barley mix should be slightly wet.
  4. Stir in lemon juice. Sprinkle on or mix in cheese, if using, and serve immediately.

Nutrition (per serving):

223 calories, 5 g total fat (<1 g saturated fat),
40 g carbohydrate, 8 g protein, 7 g dietary fiber, 351 mg sodium.

 Courtesy of American Institute for Cancer Research