Thursday, October 25, 2007

Fresh Vegetable Barley


It seems like getting more fibre and whole grains in your diet is all the rage at the moment, so much so, that in the October edition of Cooking Light they had a whole section on recipes that would give you a fibre boost. I was actually very happy about this because I have recently discovered the joys of eating more interesting grains such as barley, quinoa and bulgar wheat. These are my new favourite grains, as I love the taste and the texture...and getting an added boost of fibre doesn't hurt either. Oh, and they are lower in calories than rice, which makes them super foods in my book.

Anyway, I was surprised to find this recipe in the Autumn/Fall edition of Cooking Light as the ingredients are distinctly summery. And as my summer CSA subscription has now finished, I had to purchase supermarket tomatoes and zucchini for the first time in almost 6 months...the horror!!!

But it turned out ok. This dish was very tasty, almost risotto-like in texture and great as a vegetarian meal. Even my meat eating hubby enjoyed it very much. At 177 calories per serving, you can't go wrong!

Fresh Vegetable Barley
(Serves 4)

1 tsp olive oil
3/4 cup chopped onion
1 garlic clove, minced
3/4 cup uncooked pearl barley
1 3/4 cups chicken stock
1 1/2 cups chopped zucchini (about 1)
1 1/2 cups halved cherry tomatoes
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
2 tbs crumbled feta cheese
chopped fresh parsley

1. heat oil in a large saucepan over medium-high heat. Add onion and garlic and saute for 2 minutes. Add barley and cook for 1 minute. Stir in chicken stock, bring to a boil, then reduce heat, over and simmer for 30 minutes.

2. Stir in zucchini, tomatoes, salt and pepper, then cover and cook for a further 5 minutes. Ladle barley mixture into bowls, then top each serving with 1 1/2 tsp of feta cheese and parsley.

2 comments:

Melanie said...

I've been on the lookout for new things to do with barley, so I'll give this a go - it sounds delicious!

Thank you!

Sophie said...

This looks lovely Brooke! I'm getting into barley at the moment - there's something satisfying about all that chewing. I'm a bit surprised that it uses chicken stock when it seems like a veggie recipe at heart (though I guess there would be no problem substituting for vegetable stock)