Delicious and Super Healthy Barley Vegetable Pilaf

Elevate your weeknight dinner game with this **Delicious and Super Healthy Barley Vegetable Pilaf**, a wholesome one-pot dish brimming with vibrant flavors and nourishing goodness. Packed with fiber-rich pearl barley, colorful sautéed vegetables like zucchini, carrots, and bell peppers, and a blend of warm spices including cumin, coriander, and paprika, this recipe is as satisfying as it is nutritious. Simmered in a savory vegetable broth and finished with optional fresh parsley and a splash of lemon juice, this vegan-friendly pilaf offers a balanced medley of textures and tastes that delight the palate. Perfect as a hearty side dish or a standalone meal, this easy-to-make recipe is ready in under an hour and serves up a comforting, health-conscious option for busy families or meal prep enthusiasts.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Pearl barley
• 2.5 cups Water
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 large Carrot, diced
• 2 stalks Celery stalk, diced
• 1 small Zucchini, diced
• 1 medium Red bell pepper, diced
• 0.5 cup Frozen peas
• 1 cup Vegetable broth
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped (optional)
• 1 tablespoon Lemon juice (optional)

Directions

Step 1

Rinse the barley thoroughly under cold water to remove any excess starch. Set aside.

Step 2

In a medium saucepan, bring 2.5 cups of water to a boil. Add the barley, reduce the heat to low, cover, and simmer for 25-30 minutes or until the barley is tender and the water is fully absorbed. Set aside the cooked barley.

Step 3

While the barley cooks, heat olive oil in a large skillet or sauté pan over medium heat.

Step 4

Add the chopped onion and garlic to the pan. Sauté for 2-3 minutes until the onion becomes translucent and fragrant.

Step 5

Add the diced carrot, celery, zucchini, and red bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly softened.

Step 6

Stir in the frozen peas and cook for another 2 minutes.

Step 7

Sprinkle the cumin, coriander, paprika, salt, and black pepper over the vegetables. Mix well to coat the veggies with the spices.

Step 8

Pour the vegetable broth into the skillet and bring it to a gentle simmer. Cook for 3-4 minutes until the vegetables are tender and the flavors are well combined.

Step 9

Add the cooked barley to the skillet and stir to combine everything evenly. Cook for another 2-3 minutes to heat through.

Step 10

Taste and adjust the seasoning with more salt or pepper, if needed.

Step 11

Garnish with freshly chopped parsley and a drizzle of lemon juice, if desired, before serving. Enjoy your healthy and delicious Barley Vegetable Pilaf!

Nutrition Facts

Serving size	(2030.2g)

Amount per serving	% Daily Value*
Calories	1353.4

Total Fat 35.9g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg	0%
Sodium 2182.4mg	0%
Total Carbohydrate 230.6g	0%
Dietary Fiber 54.7g	0%
Total Sugars 33.5g
Protein 37.8g	0%

Vitamin D 0IU	0%
Calcium 456.6mg	0%
Iron 12.7mg	0%
Potassium 3454.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.1%

Protein: 10.8%

Carbs: 66.0%