Barley with Sautéed Leeks, Peas & Parsley

8 40 203
Ingredients Minutes Calories
Prep Cook Servings
5 min 35 min 6
Barley with Sautéed Leeks, Peas & Parsley
Health Rating


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


1. In a medium saucepan, combine the barley, 3 cups water and 1/4 teaspoon 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 1/4 teaspoon each 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 Facts

Per Portion

Calories 203
Calories from fat 47
Calories from saturated fat 6.7
Total Fat 5.2 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.4 g
Cholesterol 0
Sodium 236 mg
Potassium 213 mg
Total Carbohydrate 34 g
Dietary Fiber 7.3 g
Sugars 2.7 g
Protein 5.2 g

Dietary servings

Per Portion

Grain 1.4
Meat Alternative 0.2
Vegetables 1.0

Energy sources




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

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