20 Feb Barley with Leeks
Barley with Leeks
By: Toby Amidor
Nutrition Information
- Serves: 4 servings
- Serving size: ⅔ cup
- Calories: 166.78
- Fat: 3.83 g
- Saturated fat: 0.56 g
- Carbohydrates: 30.22 g
- Sugar: 1.51 g
- Sodium: 199.89 mg
- Fiber: 6.19 g
- Protein: 4.02 g
Prep time:
Cook time:
Total time:
Photo Courtesy of Karmen Meyer
Ingredients
- 1 tablespoon olive oil or canola oil
- 1 leek, chopped
- ⅔ cup dry pearled barley
- 1 ½ cups low sodium vegetable broth
- 1 teaspoon parsley flakes
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
Instructions
- Heat the olive oil or canola oil in a medium saucepan over medium heat. Add the leeks and cook until softened, 3 minutes. Add the barley, vegetable broth, parsley flakes, salt, and black pepper and bring the mixture to a boil over high heat. Lower the heat to low and simmer, covered, until the barley is tender, 30 to 35 minutes.
- In each of 4 containers spoon ⅔ cups of the barley. Cover and place in the refrigerator for up to 4 days or in the freezer for up to 2 months.
- To defrost, place in the refrigerator overnight. To reheat, place in the microwave uncovered and cook on high for 45 to 60 seconds.
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