Feature Image for Recipe: Barley Saut茅ed with Vegetables post

Ingredients and Directions

  • 8 oz. barley (approx. 1 and 1/3 cups)
  • 2 garlic cloves, chopped
  • 1-2 carrots, chopped
  • 1 yellow onion, chopped
  • 1 cup peas (canned, fresh, or frozen)
  • 4 cups leafy vegetables (spinach, collard greens, kale, swish chard)
  • 1 cup mushrooms
  • 6 cups broth (chicken or vegetable) or water
  • salt (to taste)
  • ground black pepper (to taste)
  • (optional: add protein such as tofu, chicken, egg, canned tuna, etc.)
  1. Wash barley with water at least twice to get rid of the starch
  2. Bring the water to a boil as if you were cooking pasta with a little bit of salt. When it starts boiling add the barley and stir it. Note: It should take about 30 minutes for the barley to cook. Let it boil and add extra broth or water if the barley is still hard after 30 minutes until it is the density you prefer.
  3. In the meantime, while the barley is cooking, cut the onion into small cubes (half an onion), cut the carrot into small cubes, slice the garlic, wash and slice the mushrooms, thaw (if frozen) or wash (if canned) the peas, and wash the green leafy vegetables and cut them finely.
  4. In a frying pan (over medium high heat), add oil and the chopped onion and carrot and let this caramelize for about 3 minutes. Then add the mushrooms.
  5. To taste, add salt, pepper, and/or other spices of your choosing, such as oregano, basil, parsley, coriander, etc., to the frying pan. Sautee every thing for one minute.
  6. Without removing the saut茅ed vegetables and over medium heat add the peas, then the barley, and finally, the green leafy vegetables.
  7. Remove from heat and serve. Enjoy!

Nutritional Benefits of Barley

  • It is a whole grain
  • It is high in fiber (soluble) therefore it helps reduce cholesterol
  • It helps to regulate and prevent diabetes by reducing blood sugar and insulin levels, obesity by creating the sensation of being full, and cancer

Barley is a grain, but what exactly is a grain?

A grain can be classified as a legume or a cereal. As well, grains are used to make flour or vegetable oils. However, the most important classification is between refined grains and whole grains, which have more fiber, vitamins B and E, minerals, antioxidants, and healthy fats.

recommends adult Americans consume 6 oz. grains day, at least 3oz of them should be whole grains.