Barley Primavera

Barley Primavera

Health Rating
Prep Cook Ready in Servings
20 min 40 min 1 h 6

Ingredients


2 tsp Coconut oil (or grapeseed oil)
2 medium Carrots (diced)
1 medium Zucchini (diced)
3 small Summer squash (diced)
1 small Yellow onion (diced)
2 tsp Garlic (minced)
1 tsp, leaves Thyme, dried
4 1/2 cup Vegetable stock/broth (organic)
1 cup Pearl barley, dry (organic)
1 pinch Sea salt (to taste)
1/4 tsp Black pepper (to taste)
1/2 cup Parmesan cheese, grated (or nutritional yeast - dairy free)

Instructions


1. In a large skillet, heat 1 teaspoon coconut oil over medium heat. Stir in carrots and sauté for 2-3 minutes. Add zucchini and squash; cook until tender.

2. Heat 1 teaspoon coconut oil in a separate large skillet over medium heat; stir in diced onions and sauté until golden brown - about 10 minutes. Add garlic and thyme, cook until fragrant for 1 to 2 minutes. Add dry barley to the skillet and lightly toast for 2 to 3 minutes.

3. Pour approximately 2 cups of warm broth into the barley mixture; reduce heat to low, and simmer, Stirring occasionally, until broth is absorbed - about 5 to 10 minutes. Add the remaining broth, 1/2 cup at a time, allowing broth to absorb before each addition, until barley is tender - 15 to 20 minutes.

4. Stir in carrot mixture and Parmesan cheese (or nutritional yeast). Cook until cheese melts and season with sea salt and black pepper.

Nutrition Facts

Per Portion

Calories 215
Calories from fat 41
Calories from saturated fat 42
Total Fat 4.6 g
Saturated Fat 4.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 8.8 g
Cholesterol 7.3 mg
Sodium 884 mg
Potassium 427 mg
Total Carbohydrate 35 g
Dietary Fiber 8.7 g
Sugars 4.5 g
Protein 8.0 g

Dietary servings

Per Portion


Grain 1.4
Milk Alternative 0.2
Vegetables 1.9

Energy sources


Pygal66%456.9996296556299237.0846709966448319%292.2988917476101192.0711587099002315%340.5088023682602116.638607659059166%19%15%CarbohydratesFatProtein

Notes:

Pearl Barley

is a great source of dietary fiber which helps you stay fuller longer!

An assortment of vegetables

provide key vitamins and minerals important for good health and maintenance of the body!

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada