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Friday, June 17, 2016

Vegetable and Pearl Barley Pilaf

How to Make Vegetable and Pearl Barley Pilaf Recipe - Each serving provides 455 calories, 10 g protein, 24 g fat (3 g saturated fat), 50 g carbohydrate (12 g sugars), 13 g fiber, 218 mg sodium



1 cup (200 g) pearl barley
1 bay leaf
21/2 cups (600 ml) boiling water
3 tablespoons (45 ml) olive oil
1 1/4 cups (300 g) leeks, thinly sliced
3 celery stalks, thinly sliced
pinch of salt
freshly ground black pepper
1 cup (250 g) spinach
1 clove garlic, crushed
1/3 cup (50 g) pine nuts
1/3 cup (70 g) dried blueberries

1 Put the pearl barley and bay leaf in a large saucepan and pour in the boiling water. Bring to a boil, stir once, reduce the heat and partially cover the pan. Cook for 25 minutes, or until the barley is tender and the water is absorbed.

2 Meanwhile, heat 2 tablespoons (30 ml) of oil in a frying pan over high heat. Add the leeks and celery and cook, stirring frequently, for about 5 minutes, or until tender. Stir into the cooked barley and season with salt and pepper.

3 Heat the remaining oil in the pan over medium heat, add the spinach and cook for 2 minutes, or until wilted. Add the garlic, pine nuts and dried blueberries and cook for 1 minute. Remove the bay leaf and divide the barley among four bowls. Top with the spinach, blueberries and pine nuts.

Vegetable and Pearl Barley Pilaf Recipe
Vegetable and Pearl Barley Pilaf
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