Barley Primavera

Barley Primavera

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


1 cup Pearl barley, dry
1/4 tsp Black pepper (or to taste)
2 tsp Canola oil
2 medium Carrots (diced)
2 tsp Garlic (minced)
1/2 cup Parmesan cheese, grated
3 small Summer squash (diced)
1 tsp, leaves Thyme, dried
4 1/2 cup Vegetable stock/broth
1 small Yellow onion (diced)
1 medium Zucchini (diced)


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

Heat 1 teaspoon canola 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.

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.

Stir in carrot mixture and Parmesan cheese. Cook until cheese melts and season with salt and black pepper.

Nutrition Facts

Per Portion

Calories 215
Calories from fat 41
Calories from saturated fat 31
Total Fat 4.6 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 9.7 g
Cholesterol 7.3 mg
Sodium 859 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

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