Mediterranean Roasted Vegetables Barley Recipe

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 50 minutes

材料

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)

手順

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.

栄養

• カロリー: 192
• 脂肪総量: 5.4 g
• 飽和脂肪: 0.8 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 206.2 mg
• 炭水化物総量: 33.2 g
• 食物繊維: 7.3 g
• 糖質総量: 3.9 g
• タンパク質: 4.6 g