Barley-Zucchini Pilaf Recipe 🍲
Description:
Looking for a tasty way to utilize those abundant zucchinis? This Barley-Zucchini Pilaf is the answer! The addition of barley not only boosts fiber content but also offers a delightful alternative to potatoes. Plus, you can experiment with various liquids to elevate the flavors – try beef stock, fruit juice, or infuse lemon juice into the water for a refreshing twist.
Key Information:
- Cook Time: 1 hour 15 minutes
- Prep Time: 20 minutes
- Total Time: 1 hour 35 minutes
- Servings: 4
- Calories per Serving: 293.6
- Nutritional Information per Serving:
- Fat: 6.2g
- Saturated Fat: 1.1g
- Cholesterol: 4.5mg
- Sodium: 240.4mg
- Carbohydrates: 51.1g
- Fiber: 9.7g
- Sugar: 6.7g
- Protein: 10.5g
- Recipe Category: Grains
- Keywords: Vegetable, Low Cholesterol, Healthy, Weeknight, Oven, < 4 Hours, Easy
Ingredients:
- 1 onion
- 1 garlic cloves
- 2 cups water
- 2 sprigs thyme
- 1 cup pearl barley
- 1 carrot
- 1 zucchini
- Fresh parsley
- Fresh cilantro
- Oil for frying
Instructions:
| Step | Description |
|---|---|
| 1 | Heat oil over medium heat in a frypan. |
| 2 | Add finely chopped onion and minced garlic, sauté until tender (about 5 minutes). |
| 3 | Pour in the broth, add thyme, and seasonings. Also, include diced carrot and pearl barley. Stir well and bring to a vigorous boil. |
| 4 | Transfer the mixture into a 2 1/2 quart casserole dish. |
| 5 | Cover the dish and bake in the oven for 40 minutes. |
| 6 | After 40 minutes, remove from the oven, and stir in sliced zucchini and chopped parsley. |
| 7 | Cover the dish again and return it to the oven, baking until the liquid is absorbed, and the zucchini is tender. This typically takes about 25-30 minutes. |
| 8 | If opting for a vegetarian version, use water instead of broth. |
Additional Tips:
- Feel free to customize this recipe by adding other vegetables of your choice.
- For a richer flavor, try substituting part of the water with vegetable or chicken broth.
- Garnish with additional fresh herbs before serving to enhance the dish’s aroma and appearance.
This Barley-Zucchini Pilaf is not only delicious but also nutritious, making it a perfect addition to your weeknight dinner repertoire. Enjoy the wholesome goodness and savor every bite! 🌿🥕
