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Barley Pilaf

Short on time? Using quick-cooking barley will cut this recipe time in half. See the notes for more information.

  • 8 Servings
  • Less than $3.00

Ingredients

  • 1 tablespoon vegetable oil
  • 1 cup onion, chopped
  • 1/2 cup celery, chopped
  • green or red bell pepper, chopped
  • 1 cup mushrooms, sliced
  • 1 cup pearl barley, uncooked
  • 1 teaspoon low-sodium bouillon
  • 2 1/2 cups water

Steps

1

Wash hands with soap and water.

2

Place a medium pan over medium heat; add vegetable oil, onion and celery. Cook, stirring often until onion is soft.

3

Add bell pepper (if using), mushrooms and pearl barley. Stir well.

4

Add water and bouillon and stir to dissolve bouillon. Bring to a boil, lower heat and cover pan.

5

Cook for 50 to 60 minutes or until barley is tender and liquid is absorbed.

6

This can be used as a side dish, or stuffing for pork chops or chicken.

7

To serve as a main dish, add 2 cups of any chopped cooked meat during the last fifteen minutes of cooking.

8

If using quick-cooking barley the recipe can be prepared in 15 minutes or less. Reduce water to 2 cups and cook for 10 to 15 minutes.

Ingredients

Serving Size: 1/2 cup, 1/8 of recipe (146g)

NutrientsAmount
Total Calories119
Total Fat2 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates24 g
Dietary Fiber3 g
Total Sugars1 g
Added Sugars included0 g
Protein2 g
Minerals
Calcium18 mg
Potassium144 mg
Sodium14 mg
Copper124 mcg
Iron1 mg
Magnesium21 mg
Phosphorus56 mg
Selenium7 mcg
Zinc1 mg
Vitamins
Vitamin A1 mcg RAE
Vitamin B60.1 mg
Vitamin B120 mg
Vitamin C2 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K5 mcg
Folate20 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin2 mg
Choline13 mg

Source:

  • Montana State University Extension Service