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  • Extra virgin olive oil
  • Onion
  • Garlic
  • Quick pearled barley
  • Low-sodium vegetable or chicken broth
  • Italian seasoning
  • Salt
  • Ground turmeric
  • Freshly ground black pepper
  • Frozen sweet peas
  • Frozen sweet corn
  • Lemon juice
  • Pecorino Romano or Parmesan cheese

About the Author

Dori Mitchell, MS, RDN is AICR’s Coordinator for Nutrition Outreach.

Michael Kastre is an AICR Healthy Recipes developer.


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Did You Know

Unlike other whole grains where fiber is concentrated in the outer layer, barley fiber is dispersed throughout the grain, making it a good source of fiber.


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February 2, 2016 | Issue #594

Golden Quick Barley with Sweet Peas and Corn

Golden Quick Barley with Sweet Peas and Corn

By Michael Kastre and
Dori Mitchell, MS, RDN

For a quick and easy side dish, look no further than your pantry and freezer staples. Quick cooking barley pairs well with frozen sweet green peas and corn. Barley is a whole grain that’s rich in soluble fiber, beneficial for controlling blood sugar, cholesterol and weight. It also contains beta–glucans that may help prevent inflammation and chronic diseases like cancer. Turmeric contains curcumin, a golden pigment that has antioxidant properties.

Makes 4 Servings. Yield: 3 cups; 3/4 cup per serving.

Per serving: 223 calories, 5 g total fat (<1 g saturated fat),
40 g carbohydrate, 8 g protein, 7 g dietary fiber, 351 mg sodium.

Ingredients

  • 1 Tbsp. extra virgin olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 3/4 cup quick pearled barley
  • 2 cups low-sodium vegetable or chicken broth
  • 1 tsp. Italian seasoning
  • 1/2 tsp. salt
  • 1/8 tsp. ground turmeric
  • Freshly ground black pepper
  • 1/2 cup frozen sweet peas
  • 1/2 cup frozen sweet corn
  • Juice of 1/4 fresh lemon (about 1 Tbsp.)
  • 1-2 Tbsp. shredded Pecorino Romano or Parmesan cheese, optional

Directions

In 2-quart medium saucepan, heat oil over medium-high heat. Sauté onion until softened, about 4 minutes. Add garlic and sauté 30 seconds. Add barley and stir 1 minute to toast.

Add broth, Italian seasoning, salt, turmeric and 4-5 grinds pepper. Increase heat to high and bring mixture to a boil. Reduce heat to simmer, cover and cook 15 minutes.

Stir in peas and corn. Cover and simmer 5 minutes. Barley mix should be slightly wet.

Stir in lemon juice. Sprinkle on or mix in cheese, if using, and serve immediately.

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