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Barley and Vegetables (Mediterranean Diet Friendly)
What is barley? It’s delicious, for one thing. Even before I knew how healthy it was, I’ve always loved it. I never did much other than add it to soups, but now that we are eating healthier, I’m discovering all sorts of ways to use it. Barley is another whole grain and very high in fiber. I love the chewy texture which you don’t get with pasta. You can substitute barley for couscous, rice, quinoa, orzo, or farro. Barley is available as pearlized or quick-cooking. The next time you’re making soup or stew, add a handful of barley.
What are the benefits of eating barley? Other than the fact that it’s versatile and flavorful, Barley is another food that lowers the risk of coronary heart disease and can lower cholesterol. The high fiber reduces the risk of Type 2 diabetes and colon cancer. Barley is nearly fat-free and totally cholesterol-free.
INGREDIENTS: Yields 4 servings
½ cup barley
1 ½ cups chicken or beef broth
½ cup sliced mushrooms
¼ cup onion, sliced or chopped
1 TBSP fresh garlic
ADDITIONAL VEGETABLE SUGGESTIONS: Carrots, kale, spinach, peas
PREPARATION:
In a large skillet, bring broth to boil. Add barley with a little salt and pepper. Cover and simmer 45-50 minutes. (If using quick-cooking barley, cook only 10 minutes). If a little liquid remains, don’t worry. Remove barley and liquid to a small bowl. Cover.
In same skillet, add a drizzle of olive oil. Sautee mushrooms and onions until tender. Replace barley and if you want kale or spinach, add it now. Cover and simmer until all vegetables are tender.
Learn more about Barley at https://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/types-barley
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By Tika for CHEW WANNA EAT? © 2018
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