dish
Barley Pilaf

6
Serves
139
Calories
12
Nutrients
10
Vitamins

Ingredients

2 teaspoons olive oil
1/2 cup finely chopped onion
1 sprig fresh thyme
1 cup pearl barley
1 1/2 cups vegetable stock

Cooking Instructions

Preheat the oven to 400°F.

1. In a small oven-proof pot heat the oil over medium-low heat. Add the onions and thyme and cook until the onions become translucent but not brown, about 3 to 4 minutes.

2. Add the barley, pinch of salt and a few twists of freshly ground pepper. Stir to coat the barley evenly with oil. Cook for 3 to 4 minutes.

3. Add the stock and bring to a boil over high heat.

4. When the stock boils, cover the pot and place in the oven until the barley is tender, about 30 minutes.

5. Adjust the salt and pepper and stir/fluff with a fork.

Serving Size: 1/2 cup

Nutrition Information

Number of Servings: 6
Calories
139
Protein
4 g
Total Carbohydrate
27 g
Dietary Fiber
5 g
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar
2 g
Total Fat
2 g
Saturated Fat
0 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
77 %
Percent Calories from Fat
13 %
Vitamin A
1 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
1 mg
Vitamin D
0 IU
Folate
10 mcg
Vitamin E
0 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
15 mg
Iron
1 mg
Phosphorus
79 mg
Potassium
117 mg
Sodium
212 mg
Zinc
1 mg