Low Fat Barley Pilaf

Elevate your weeknight meals with this hearty and nutritious Low Fat Barley Pilaf, a fiber-packed side dish that's as wholesome as it is delicious. Made with tender pearl barley simmered in low-sodium vegetable broth and infused with aromatic herbs like thyme and parsley, this recipe is both flavorful and health-conscious. Sautéed onions, carrots, and celery create a savory base, while the addition of sweet green peas adds a pop of color and texture. Perfect for those seeking a low-fat, plant-based alternative to traditional rice pilaf, this dish is easy to prepare in under an hour and makes a satisfying pairing with grilled veggies or lean proteins. Garnished with fresh parsley for a vibrant finish, it’s a meal-prep-friendly, heart-healthy option to enjoy any day of the week!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup pearl barley
• 2.5 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• 1 medium yellow onion, diced
• 1 medium carrot, diced
• 1 medium celery stalk, diced
• 2 cloves garlic, minced
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried parsley
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup frozen peas
• 2 tablespoons fresh parsley, chopped (for garnish)

Directions

Step 1

Rinse the pearl barley under cold running water until the water runs clear. Drain and set aside.

Step 2

In a medium-sized saucepan, heat the olive oil over medium heat.

Step 3

Add the diced onion, carrot, and celery, and sauté for 5 minutes or until the vegetables are tender and the onion is translucent.

Step 4

Stir in the minced garlic, dried thyme, and dried parsley, and cook for another 1 minute until fragrant.

Step 5

Add the rinsed barley to the saucepan and stir to coat it with the vegetable mixture.

Step 6

Pour in the vegetable broth, then add the salt and black pepper. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover the saucepan with a lid and simmer for 30 minutes, stirring occasionally.

Step 8

After 30 minutes, stir in the frozen peas and cook for an additional 5 minutes or until the peas are heated through and the barley is tender. If the mixture becomes too dry, add a splash of vegetable broth or water.

Step 9

Remove the pilaf from heat and let it sit covered for 5 minutes to allow the flavors to meld.

Step 10

Fluff the pilaf with a fork and garnish with fresh parsley before serving. Serve warm and enjoy!

Nutrition Facts

Serving size	(962.4g)

Amount per serving	% Daily Value*
Calories	307.5

Total Fat 14.8g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1069.9mg	0%
Total Carbohydrate 36.6g	0%
Dietary Fiber 8.8g	0%
Total Sugars 14.5g
Protein 7.1g	0%

Vitamin D 0IU	0%
Calcium 147.1mg	0%
Iron 2.5mg	0%
Potassium 1281.7mg	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: 43.2%

Protein: 9.2%

Carbs: 47.5%