Mediterranean Meals

Mediterranean Roasted Vegetables Barley Recipe

Name: Mediterranean Roasted Vegetables Barley Recipe
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 6 servings
Ingredients: 1 cup/163 g dry pearl barley, washed; water; 2 whole zucchini squash, diced; 1 red bell pepper, cored, diced; 1 yellow bell pepper, cored, diced; 1 medium red onion, diced; salt and pepper; 2 teaspoons harissa spice or baharat, divided; 3/4 tsp/ 1.95 g smoked paprika, divided; Early Harvest Greek extra virgin olive oil; 2 scallions (green onions), trimmed and chopped (both whites and greens); 1 garlic clove, minced; 2 oz / 56 g chopped fresh parsley; 2 tbsp/30 ml fresh squeezed lemon juice; Feta cheese, to taste (optional); Toasted pine nuts, to taste (optional)

6 servings

portioner

10 minutes

aktiv tid

50 minutes

total tid

Begynd at lave mad

Ingredienser

1 cup/163 g dry pearl barley, washed

water

2 whole zucchini squash, diced

1 red bell pepper, cored, diced

1 yellow bell pepper, cored, diced

1 medium red onion, diced

salt and pepper

2 teaspoons harissa spice or baharat, divided

3/4 tsp/ 1.95 g smoked paprika, divided

Early Harvest Greek extra virgin olive oil

2 scallions (green onions), trimmed and chopped (both whites and greens)

1 garlic clove, minced

2 oz / 56 g chopped fresh parsley

2 tbsp/30 ml fresh squeezed lemon juice

Feta cheese, to taste (optional)

Toasted pine nuts, to taste (optional)

Vejledning

Preheat oven to 425 degrees F.

Place pearl barley and 2 1/2 cups water in a sauce pan. Bring to a boil, then turn heat down to low. Cover and cook anywhere from 30 to 45 minutes or until the barley is cooked through (should be tender but maintains some chew.)

While barley is cooking, place diced vegetables (zucchini, bell peppers, and red onion) on a large baking sheet. Season with salt, pepper, 1 1/2 tsp harissa spice, and 1/2 tsp smoked paprika. Drizzle with extra virgin olive oil. Toss to coat. Spread evenly in one layer on the baking sheet. Roast in heated oven for 25 minutes or so.

When barley is ready, drain any excess water. Season with salt, pepper, 1/2 tsp harissa spice and 1/4 tsp smoked paprika. Toss to combine.

Transfer cooked barley to a large mixing bowl. Add roasted veggies. Add chopped scallions, garlic, and fresh parsley. Dress with lemon juice and a good drizzle of Early Harvest extra virgin olive oil. Toss. If you like, top with crumbled feta and toasted pine nuts.

Serve warm, at room temperature, or cold! Enjoy.

Ernæring

Portionsstørrelse

Kalorier

192

Fedt i alt

5.4 g

Mættet fedt

0.8 g

Uumættet fedt

Transfedt

0 g

Kolesterol

0 mg

Natrium

206.2 mg

Kulhydrater i alt

33.2 g

Kostfiber

7.3 g

Sukker i alt

3.9 g

Protein

4.6 g