Barley Morocco

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Barley Morocco

 

Recipe By :Washington Barley

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian Barley

 

Amount Measure Ingredient -- Preparation Method

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4 cups hot cooked pearl barley -- see directions

1 tablespoon olive oil

1 cup sliced onions

1/2 cup sliced celery

2 cloves garlic -- minced

2 carrots -- sliced

1 medium zucchini -- sliced

1 medium green pepper -- cut into squares

1 cup broccoli florets

15 1/2 ounces canned garbanzo beans -- drained

2 cups vegetable broth

2 teaspoons soy sauce

2 teaspoons lemon juice

1/2 teaspoon ground coriander

1/4 teaspoon ground ginger

1/8 teaspoon cayenne pepper

2 tablespoons cornstarch -- dissolved in

3 tablespoons water

Chopped cilantro -- for garnish

 

TO COOK BARLEY: Place 1-1/3 cups regular pearl barley, 4 cups water and 1

teaspoon salt in large saucepan. Bring to boil. Cover and cook on low heat for

45 minutes or until barley is tender and liquid is absorbed. Makes about 4 cups.

 

TO COOK VEGETABLES: Heat oil in large heavy saucepan over medium heat. Add

onions, celery and garlic. Saute 3 to 4 minutes. Add remaining ingredients

except cornstarch mixture and garnish. Bring to boil. Cover and simmer 10 to 15

minutes or until vegetables are tender. Stir in cornstarch mixture and cook,

stirring, until thickened. Spoon barley around the edge of a deep platter. Pour

vegetables into center. Garnish, if desired, and serve. Makes 6 servings.

 

Per serving: 349 calories, 14g protein, 5g fat, 64g carbohydrate, 0 cholesterol,

14g fiber, 762mg sodium.

 

 

S(Online):

" http://www.washingtonbarley.org/recipe2.html with Photo "

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Per Serving (excluding unknown items): 369 Calories; 6g Fat (14.5% calories from

fat); 12g Protein; 69g Carbohydrate; 12g Dietary Fiber; 1mg Cholesterol; 688mg

Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1

Fat.

 

NOTES : This colorful combination of vegetables, garbanzo beans and steamed

barley is sure to please. Serve with warm pita bread and melon wedges sprinkled

with chopped fresh mint.

 

Nutr. Assoc. : 2794 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

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