Fresh Vegetable Barley

Becky Luigart-Stayner; Leigh Ann Ross

Total cost: $5.83/Cost per serving: $1.46. Look for barley in bulk bins at natural food markets. Feta won't break the bank, and like other strong cheeses such as Parmesan, a little goes a long way.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 177
  • Calories from fat: 17%
  • Fat: 3.3g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.3g
  • Protein: 6.2g
  • Carbohydrate: 31.4g
  • Fiber: 7.7g
  • Cholesterol: 5mg
  • Iron: 1.5mg
  • Sodium: 187mg
  • Calcium: 64mg

Ingredients

  • 1 teaspoon olive oil
  • 3/4 cup chopped onion (about 1 small)
  • 1 garlic clove, minced
  • 3/4 cup uncooked pearl barley
  • 1 3/4 cups Homemade Chicken Stock
  • 1 1/2 cups chopped zucchini (about 1)
  • 1 1/2 cups halved cherry tomatoes
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons crumbled feta cheese
  • Chopped fresh parsley (optional)

Preparation

  1. Heat oil in a large saucepan over medium-high heat. Add onion and garlic; sauté 2 minutes. Add barley; cook 1 minute. Stir in Homemade Chicken Stock; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in zucchini, tomatoes, salt, and pepper; cover and cook 5 minutes. Ladle 1 cup barley mixture into each of 4 bowls. Top each serving with 1 1/2 teaspoons feta and parsley, if desired.
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