Recipe courtesy of Harvard University Dining Services
Serves 4
- 1 cup pearled barley
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium carrot, peeled and diced
- ½ medium onion, diced
- 1 medium stalk celery, diced
- 1 clove garlic, minced
- 1 cup mushrooms, washed and sliced
- 1 medium tomato, diced
- 1 tablespoon fresh chives, minced
- 1 tablespoon fresh tarragon, minced
- 2 tablespoons fresh parsley, chopped
- Salt (optional) and pepper to taste
Rinse the barley. Pour the broth into a medium saucepan and bring to a boil. Add the barley and return to a boil. Cover, reduce heat to low, and simmer until all the broth is absorbed, about 20 minutes.
After the barley has been cooking for about 10 minutes, start the vegetables: Heat the oil in a sauté pan over medium-high heat. Add the carrot and onion and cook until the onion is translucent. Add the celery, garlic, and mushrooms and cook until mushrooms begin to sweat, about 4 minutes.
Gently fold the carrot mixture, diced tomato, chives, and tarragon into the barley. Season with salt (if desired) and pepper to taste. Top with chopped parsley and serve warm.
Nutritional information per serving:
Calories: 240⁄ Protein: 6 g⁄ Carbohydrate: 47 g⁄ Fiber: 9 g⁄ Sodium: 190 mg
Saturated fat: 0.5 g⁄ Polyunsaturated fat: 1 g⁄ Monounsaturated fat: 2.5 g⁄
Trans fat: 0 g⁄ Cholesterol: 0 mg
