Barley With Spinach And Peas Recipe
Ingredients
- 2 Tbsp. extra-virgin extra virgin olive oil ⓘ
- 1 lrg onion, finely minced ⓘ
- 3 x carrots, diced ⓘ
- 2 x celery ribs, finely minced ⓘ
- 4 c. vegetable broth or possibly water ⓘ
- 1 1/2 c. pearl barley, well rinsed ⓘ
- 1/2 tsp salt less if the broth is salty
- 1 lb fresh spinach, washed stems removed and torn into bite-size pcs Or possibly 1 10-oz package minced frzn, thawed spinach ⓘ
- 1 1/2 c. fresh or possibly frzn peas
- 1 Tbsp. unsalted butter, (optional) ⓘ
- 1/2 c. freshly grated Parmesan cheese Freshly grnd black pepper, to taste ⓘ
Instructions
- 4 Main-dish servings
- Barley, the oldest cultivated grain, is grown all over the world, in climates as varied as the Arctic Circle and the tropics.
- Although we are most familiar with barley as an ingredient in soup, it is an excellent grain for a vegetarian main course.
- It is high in protein and soluble fiber, as well as a powerhouse of vitamins and minerals.
- It is also extremely satisfying and delicious.
- 1.
- In a 4-qt casserole or possibly Dutch oven, heat the extra virgin olive oil over medium heat.
- Add in the onion and cook, stirring, for 5 min, till softened.
- Add in the carrots and celery and cook, stirring frequently, for another 5 min.
- 2.
- Add in the vegetable broth or possibly water and bring to a boil.
- Stir in the barley and salt, reduce heat to a simmer, and cook, covered, for 30 min.
- Stir in the spinach and peas, cover, and cook for another 15 min.
- 3.
- Remove from heat and let stand, covered, for 5 - 10 min.
- Stir in the butter and Parmesan cheese.
- Season with freshly grnd black pepper to taste and serve.
Nutrition & Diet Analysis (per serving)
443
kcal
22% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).