Barley with Leeks
 
Prep time
Cook time
Total time
 
Photo Courtesy of Karmen Meyer
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Serves: 4 servings
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
  1. 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.
  2. 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.
  3. To defrost, place in the refrigerator overnight. To reheat, place in the microwave uncovered and cook on high for 45 to 60 seconds.
Nutrition Information
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
Recipe by Toby Amidor Nutrition at https://tobyamidornutrition.com/recipes/barley-with-leeks-2/