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Barley and Black Bean Pilaf

Barley and Black Bean Pilaf
  • Prep 40 min
  • Total 1 hr 20 min
  • Servings 6

Ingredients

1
tablespoon vegetable oil
1
large onion, chopped (1 cup)
2
cloves garlic, finely chopped
1
carton (32 oz) reduced-sodium chicken broth
1
cup uncooked medium pearled barley
1/2
teaspoon ground turmeric
1/2
teaspoon ground cumin
1/2
teaspoon ground chipotle chile pepper
1/2
teaspoon salt
8
pattypan squash, cut into fourths, or 2 medium yellow summer squash, cut in half lengthwise, then crosswise into 1/2-inch slices
1
large red bell pepper, coarsely chopped (1 1/2 cups)
1
can (15 oz) black beans, drained, rinsed
1
cup frozen sweet peas

Steps

Hide Images
  • 1
    In 12-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook 4 minutes, stirring occasionally.
  • 2
    Stir in broth, barley, turmeric, cumin, chile pepper and salt. Heat to boiling. Reduce heat; cover and simmer 40 minutes, stirring occasionally.
  • 3
    Stir in squash, bell pepper and beans. Cover; cook 10 to 15 minutes, stirring occasionally, until squash and barley are just tender.
  • 4
    Stir in peas. Cover; cook 3 to 5 minutes longer or until peas are cooked. Let stand covered 5 to 10 minutes to let flavors blend before serving.

Expert Tips

  • Turn this dish into a shrimp main dish by adding 1 pound of shrimp with the peas. Choose frozen cooked shrimp that have been peeled and deveined and the tail shells removed. Thaw them in a strainer under running cold water. It will only take a few minutes before they're ready to add to the skillet.
  • To make this recipe meatless, use vegetable broth in place of chicken broth.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
280
Calories from Fat
30
% Daily Value
Total Fat
3 1/2g
5%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
570mg
24%
Potassium
730mg
21%
Total Carbohydrate
50g
17%
Dietary Fiber
13g
53%
Sugars
6g
Protein
12g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
45%
45%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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