Mediterranean Roasted Vegetables Barley

Name: Mediterranean Roasted Vegetables Barley
Prep time: 3 h 20 min
Cook time: 1 h
Total time: 4 h 20 min
Cuisine: Mediterranean
Ingredients: 1 cup dry hulled barley; 2 whole diced zucchini squash; 1 red bell pepper diced; 1 yellow bell pepper diced; 1 medium red onion diced; Salt to taste; Pepper to taste; 2 teaspoons harissa spice; 3/4 teaspoon smoked paprika; 2 green onions chopped; 1 garlic clove minced; 2oz chopped parsley; 2 tablespoons lemon juice; Olive oil 2 tablespoons; 1 can chickpeas drained rinsed; 1 bunch dinosaur kale sliced thin

6 steps

Prep:3h 20minCook:1h

Easy roasted vegetable barley recipe, prepared Mediterranean style with fresh herbs, spices, citrus, and extra virgin olive oil. This recipe differs a bit than the source, I added a can of chick beans and dino kale for added nutrition. Additionally I subbed the pearl barley for hulled barley.

Updated at: Sun, 10 Mar 2024 20:26:14 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories236.6 kcal (12%)

Total Fat5.3 g (8%)

Carbs38.7 g (15%)

Sugars5.7 g (6%)

Protein10.3 g (21%)

Sodium101.7 mg (5%)

Fiber8.3 g (30%)

% Daily Values based on a 2,000 calorie diet

Ingredients

12 servings

1 cupbarley

2 teaspoonsharissa spice

¾ teaspoonsmoked paprika

2 ozparsley

2 tablespoonslemon juice

2 tablespoonsolive oil

1 canchickpeas

drained, rinsed

1 bunchdinosaur kale

sliced thin

Instructions

Step 1

Preheat oven to 425 degrees F

Step 2

Place hulled barley in a bowl of cold water to soak for 3 hours. Afterwards bring 3 cups of water to a boil and then add the soaked and drained barley. Let simmer on low for 55-60 60 minutes. Just until it starts to have done chew to it.

Step 3

While barley is cooking, place diced vegetables (zucchini, bell peppers, and red onion) on a large baking sheet. Season with salt, pepper, 1 ½ teaspoon harissa spice, and ½ teaspoon 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.

Step 4

When barley is ready, drain any excess water. Season with salt, pepper, ½ teaspoon harissa spice and ¼ teaspoon smoked paprika. Toss to combine.

Step 5

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.

Step 6

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

View on themediterraneandish.com

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