Barley with Spring Vegetables

Advertisement

Prep Time: 
50 minutes
Number of Servings: 
Serves 6

Ingredients

  • 3/4 cup chopped onion
  • 1 fennel bulb chopped
  • 1/2 Tbsp organic canola or veggie oil
  • 2 cloves garlic, finely chopped
  • 3/4 cup thin slices of bell pepper
  • 1/2 cup green peas
  • 1 cup pearl barley
  • 1 tsp dried thyme
  • 1 tsp dried marjoram
  • 4 cups vegetable stock
  • Salt and freshly ground black pepper, to taste
  • 1 cup spinach leaves, torn into pieces
  • 1/4 cups grated Parmesan cheese
  • 2 Tbsp fresh basil, finely chopped

Directions

  1. Generously coat a large heavy pot with oil and place over medium-high heat.
  2. Add onion and fennel and saute until tender (5 to 7 minutes)
  3. Add garlic and bell peppers and green peas, saute lightly (1 to 2 minutes)
  4. Stir in stock, barley, thyme, marjoram. Bring to a boil. 
  5. Reduce heat to low and simmer until the liquid is almost absorbed (40 to 50 minutes) or until barley is tender, stirring occasionally.
  6. Add spinach, cheese, and basil.
  7. Salt and pepper to taste.
Nutrition Info: 

184 Calories, 8 g Protein, 31 g Carbo-hydrates, 6 g Fiber, 4 g Total fat (2 g sat, 1 g mono, 1 g poly), 161 mg Sodium, Selenium, Vitamin B3 (niacin), B6, C, Folate, Calcium, Iron, Magnesium, Manganese, Phosphorus