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Barley and Black Bean Pilaf

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Barley and Black Bean Pilaf
  • Prep Time 40 min
  • Total Time 1 hr 20 min
  • Servings 6
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Ingredients

1
tablespoon vegetable oil
1
large onion, chopped (1 cup)
2
cloves garlic, finely chopped
1
carton (32 oz) reduced-sodium chicken broth
1
cup uncooked medium pearled barley
1/2
teaspoon ground turmeric
1/2
teaspoon ground cumin
1/2
teaspoon ground chipotle chile pepper
1/2
teaspoon salt
8
pattypan squash, cut into fourths, or 2 medium yellow summer squash, cut in half lengthwise, then crosswise into 1/2-inch slices
1
large red bell pepper, coarsely chopped (1 1/2 cups)
1
can (15 oz) black beans, drained, rinsed
1
cup frozen sweet peas

Directions

  • 1 In 12-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook 4 minutes, stirring occasionally.
  • 2 Stir in broth, barley, turmeric, cumin, chile pepper and salt. Heat to boiling. Reduce heat; cover and simmer 40 minutes, stirring occasionally.
  • 3 Stir in squash, bell pepper and beans. Cover; cook 10 to 15 minutes, stirring occasionally, until squash and barley are just tender.
  • 4 Stir in peas. Cover; cook 3 to 5 minutes longer or until peas are cooked. Let stand covered 5 to 10 minutes to let flavors blend before serving.
Tips  

Turn this dish into a shrimp main dish by adding 1 pound of shrimp with the peas. Choose frozen cooked shrimp that have been peeled and deveined and the tail shells removed. Thaw them in a strainer under running cold water. It will only take a few minutes before they're ready to add to the skillet.

To make this recipe meatless, use vegetable broth in place of chicken broth.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
280
(
Calories from Fat
30
)
Daily Value
Total Fat
3 1/2g
5%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
570mg
24%
Potassium
730mg
21%
Total Carbohydrate
50g
17%
(
Dietary Fiber
13g
53%
,
Sugars
6g
)
Protein
12g
Daily Value*:
Vitamin A
30%
30%
Vitamin C
45%
45%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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