Mediterranean Barley- QUICK!

[Guest guest]

Ok, this is one of my all time favs! I got it out of the "Land-O-Lakes Fast-Scratch Vegetarian" cookbook. I'll give the recipe as it states in the book & then give some tips at the end cuz I've made this a bunch and LOVE, LOVE, LOVE it!

 

1 T. L-O-Lakes Roasted Garlic Butter with Olive Oil

1 C. sliced fennel bulb

6 green onions, chopped

1 C. uncooked quick cooking barley

1/2 C. dried currants or golden raisins

1 (15 oz.) can garbanzo beans, rinsed, drained

1 (14.5 oz.) can vegetable broth

1/2 t. salt

1/2 t. ground allspice

1/4 t. coursely ground pepper

1/2 C. chopped fennel tops

1/2 C. chopped fresh parsley

 

Heat garlic butter in 10 inch nonstick skillet until sizzling; add sliced fennel and green onions. Cover; cook over medium-low heat, stirring occasionally, until lvegetables are tender (3-5 mins.)

 

Stir in all remaining ingredients EXCEPT fennel tops and parsley. Cook over hight heat until mixture comes to a full boil (3-5 mins.) Reduce heat to low. Cover & cook until barley is tender (10-12 mins.)

 

Stir in fennel tops and parsley. Serve immediately.

 

Nutrition Facts (1 serving):

Calories: 210

Protein: 7g

Carbs: 40g

Dietary Fiber: 8g

Fat: 2.5g

Cholesterol: 0 mg

Sodium: 390 mg

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Storm's personal notes on recipe:

I usually double this recipe because I love it so much & because I never know what to do with left over fennel (I use the entire bulb...@ 2 Cups). Therefore, I don't drain the garbanzo beans (chick-peas) because I want the moisture. When doubling, I like to use one can veggie broth and another 1 1/2 C. of water plus 2 veggie boullion.

 

I use the golden raisins...yum!

 

I have never used the fresh parsley on top, and I use chopped, dried onions instead of the green onions. Oh, I also just use regular margarine & throw in some garlic while it's melting (shhhhh...don't tell the Land-o-Lakes people!)

 

I hope everyone enjoys this as much as I do.......

 

Storm Bryant