Barley with Sautéed Leeks, Peas & Parsley

10 40 190
Ingredients Minutes Calories
Prep Cook Servings
5 min 35 min 6
Barley with Sautéed Leeks, Peas & Parsley
Health Highlights


1 cup Pearl barley, dry
3 cup Water
1/4 tsp Kosher salt
2 tbsp Olive Oil, Extra Virgin
2 medium leek(s) Leek (white and light green parts only)
1/4 tsp Kosher salt (for leeks)
1/4 tsp Black pepper (to taste)
1 cup Frozen green peas
2 tsp Lemon peel (zest)
1/2 cup Parsley, fresh (chopped)


  1. In a medium saucepan, combine the barley, water, and salt and bring to a boil. Reduce heat and simmer, covered, until the barley is tender, 20 to 25 minutes. Drain off any remaining water in the pan and transfer the barley to a large bowl.
  2. Meanwhile, heat the oil in a medium skillet over medium heat. Add the leeks, season with salt and pepper and cook, stirring occasionally, until tender, 7 to 8 minutes.
  3. Add the peas and lemon zest and cook, stirring occasionally, until heated through, about 3 minutes. Stir in the parsley and then fold the mixture into the barley.


Nutrition Highlights

  • Barley is a rich source of both soluble and insoluble fiber which helps to promote healthy digestion and decrease sugar spikes!

Nutrition Facts

Per Portion

Calories 190
Calories from fat 48
Calories from saturated fat 8.4
Total Fat 5.3 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3.2 g
Cholesterol 0.2 mg
Sodium 246 mg
Potassium 213 mg
Total Carbohydrate 34 g
Dietary Fiber 7.0 g
Sugars 2.7 g
Protein 5.3 g

Dietary servings

Per Portion

Grain 1.4
Meat Alternative 0.2
Vegetables 1.0

Energy sources


Meal Type(s)