Barley Pilaf
Short on time? Using quick-cooking barley will cut this recipe time in half. See the notes for more information.
- Yield
- 8 servings
- Serving size
- 1/2 cup, 1/8 of recipe (146g)
- Rating
- 3.78 of 5 (36 ratings)
Food groups
- Grains: 1 ounces
- Vegetables: 1/4 cups
Ingredients
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 1 cup onion, chopped
- 1/2 cup celery, chopped
- green or red bell pepper, chopped (1/2 cup, optional)
- 1 cup mushrooms, sliced (or 4 ounce can mushrooms, drained)
- 1 cup pearl barley, uncooked
- 1 teaspoon low-sodium bouillon (vegetable, beef or chicken)
- 2 1/2 cups water
Directions
- Wash hands with soap and water.
- Place a medium pan over medium heat; add vegetable oil, onion and celery.
- Cook, stirring often until onion is soft.
- Add bell pepper (if using), mushrooms and pearl barley.
- Stir well.
- Add water and bouillon and stir to dissolve bouillon.
- Bring to a boil, lower heat and cover pan.
- Cook for 50 to 60 minutes or until barley is tender and liquid is absorbed.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 148.05 |
| Total Fat | 2.28 g |
| Saturated Fat | 0.35 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0.04 mg |
| Carbohydrates | 30.01 g |
| Dietary Fiber | 4.22 g |
| Total Sugars | 1.43 g |
| Added Sugars included | 0 g |
| Protein | 2.75 g |
| Calcium | 21 mg |
| Potassium | 170 mg |
| Sodium | 16.67 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 26 mg |
| Phosphorus | 68 mg |
| Selenium | 10 mg |
| Zinc | 1 mg |
| Vitamin A | 2 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 5 mcg |
| Folate | 24 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 16 mg |
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Source
Recipe by: Montana State University Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/barley-pilaf. Federal works are public domain in the United States.