Barley Jambalaya

Name: Barley Jambalaya
Cook time: 1 h
Total time: 1 h
Cuisine: Southern, American
Ingredients: 1 cup instant pearl barley; 4 cups water; 2 whole bay leaves; 3 medium onions; 2 medium celery stalks; 1 medium green, red, yellow, or orange bell pepper; 2 medium cloves garlic; 1 Tablespoon canola oil; 4 ounces ground turkey; 2 canned diced tomatoes, no salt added (14½-ounce each); 1 teaspoon salt; ½ teaspoon ground cayenne pepper; 1½ teaspoons dried oregano; 1 teaspoon ground black pepper; Can opener; Colander; Cutting board; Large pot with lid; Measuring cups; Measuring spoons; Medium pot with lid; Mixing spoon; Sharp knife

11 steps

Cook:1h

Notes- To save time, cook barley up to 2 days in advance. Refrigerate until ready to use. Add to pot in step 10. If instant barley is not available, use regular pearl barley. Cook following package instructions, about 45 minutes. When doubling this recipe, do not double cayenne pepper unless you prefer a very spicy dish. Use turkey sausage or soy sausage instead of ground turkey, if desired. For a vegetarian option, use cooked or canned pinto or black beans, rinsed and drained, in place of meat. Use brown rice instead of barley, if you like. Cook rice following package instructions. Add cooked rice in place of barley in step 10

Updated at: Thu, 17 Aug 2023 03:53:57 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories234.7 kcal (12%)

Total Fat5 g (7%)

Carbs38.3 g (15%)

Sugars6.4 g (7%)

Protein10.5 g (21%)

Sodium498.4 mg (25%)

Fiber8 g (28%)

% Daily Values based on a 2,000 calorie diet

Instructions

In Advance

Step 1

In a colander, rinse barley under cold water.

Step 2

In a medium pot over high heat, bring barley, water, and bay leaves to a boil. Reduce heat to low and cover. Cook barley until tender and water is absorbed, about 20–30 minutes.

Step 3

In a colander, drain barley. Set aside.