Barley With Caramelized Vegetables
Ingredients
- 2 Tbsp canola oil, divided 30 mL
- 3/4 cup pearl barley 175 mL
- 4 cups low-sodium vegetable broth 1 L
- 1 medium onion, thinly sliced
- 1 red pepper, thinly sliced
- 1 package (8 oz/250 g) sliced mushrooms
- 1 large clove garlic, finely chopped
- 1 zucchini, halved lengthwise, and cut into thin strips
- 3 Tbsp balsamic vinegar 45 mL
- 1 Tbsp brown sugar 15 mL
- 1/4 tsp pepper 1 mL
Instructions
- 1. In saucepan, heat 1 Tbsp canola oil over medium-high heat. Add barley and toast 3 to 4 minutes.
- 2. Add broth to barley. Bring to boil, then reduce heat and simmer, uncovered, until barley is tender, about 40-45 minutes. Drain off excess broth. Cover to keep barley warm.
- 3. Meanwhile, in large frying pan, heat remaining 1 Tbsp canola oil. Add onion and sauté about 5 minutes, stirring frequently. Add red pepper, mushrooms and garlic and sauté 3 to 4 minutes.
- 4. Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4 to 5 minutes longer. Season with pepper. Serve over barley.
Yield
8 servings
serving size
1/2 cup (125 mL)
nutritional analysis
Per Serving
| Calories | 90 |
| Total Fat | 3.5 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 12 g |
| Fiber | 2 g |
| Sugars | 5 g |
| Protein | 2 g |
| Sodium | 150 mg |
| Potassium | 158 mg |
