Pepper Plenty Barley Pilaf xp

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Pepper Plenty Barley Pilaf

2 tsp (10 mL) vegetable oil

2 tsp (10 mL) butter

1 onion, chopped

2 cloves garlic, minced

1 cup (250 mL) sliced mushroom

1 each sweet red, yellow and green pepper

1 tsp (5 mL) dried thyme

1/2 tsp (2 mL) salt

1/4 tsp (1 mL) pepper

pinch hot pepper flakes

1 cup (250 mL) pearl barley or brown rice

2 cups (500 mL) vegetable stock

1/4 cup (50 mL) sliced green onion

 

Directions

1. In saucepan, heat oil with butter over medium heat;

cook onion, garlic and mushrooms, stirring

occasionally, for 5 minutes or until softened. 2. Add

red, yellow and green peppers, thyme, salt, pepper and

hot pepper flakes; cook, stirring, for 3 to 5 minutes

or until liquid is evaporated. Add barley; cook,

stirring, for 1 minute. 3. Add stock; bring to boil.

Reduce heat to low; cover and simmer for about 50

minutes or until barley is tender and most of the

liquid is absorbed. Let stand, covered, for 5 minutes.

Serve sprinkled with green onion.

 

Makes 6 servings.

 

Source: The Canadian Living Test Kitchen.

Formatted by Chupa Babi: 10.1507

 

Nutritional information Per serving: 176 calories 3 g

pro, 4 g total fat (1 g sat. fat), 34 g carb, 4 g

fibre, 3 mg chol, 421 mg sodium. % RDI: 3% calcium,

14% iron, 14% vit A, 130% vit C, 15% folate.

 

AuthorNote: Moist and risotto-like, this pepper-packed

side dish is suitable for any occasion. Stir in some

black or kidney beans for a complete protein

vegetarian main dish.

 

 

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