Mediterranean Pearl Barley Pilaf
Experience a delightful blend of flavors with this Mediterranean Pearl Barley Pilaf. This dish combines the earthiness of pearl barley with aromatic spices and vibrant vegetables, making it a hearty and nutritious choice for any meal. Rich in fiber and plant-based goodness, it’s a perfect accompaniment to your main dishes or can stand alone as a satisfying vegetarian option. Perfect for sharing, this pilaf offers a wonderful way to enjoy wholesome ingredients while bringing a taste of the Mediterranean to your table.
6
Servings
45
Calories
16
Ingredients
Ingredients
ground cumin
3/4 teaspoon (ground)
chili powder
3/8 teaspoon (ground)
salt
1/2 teaspoon (to taste)
ground cinnamon
1/8 teaspoon (ground)
dried mint flakes
3/8 teaspoon (dried)
garlic powder
3/4 teaspoon (ground)
ground red pepper
3/4 teaspoon (ground)
vegetable oil
3/8 teaspoon (for cooking)
cooking spray
as needed (to coat the skillet)
chopped onions
7 ounces (fresh)
chopped red bell peppers
5 ounces (fresh)
low sodium soy sauce
2 1/4 teaspoons (liquid)
low sodium vegetable broth
2 1/2 cups (liquid)
uncooked pearl barley
7 ounces (dry)
canned diced tomatoes
14 1/2 ounces (drained)
chopped green onion
1 bunch (fresh)
Instructions
1
In a small bowl, mix together ground cumin, chili powder, salt, ground cinnamon, dried mint flakes, garlic powder, and ground red pepper to create the spice blend.
2
Coat a large skillet with cooking spray and add the vegetable oil over medium-high heat.
3
Sauté the chopped onions and red bell peppers in the skillet, stirring occasionally, for about 3 to 5 minutes or until the vegetables are tender and lightly browned.
4
Add the low sodium soy sauce to the skillet, stirring to coat the vegetables evenly.
5
Pour in the low sodium vegetable broth and bring the mixture to a boil.
6
Stir in the uncooked pearl barley, drained diced tomatoes, and the prepared spice blend, mixing everything well.
7
Reduce the heat, cover the skillet, and let the mixture simmer for approximately 55 minutes, or until the barley is tender and has absorbed the liquid.
8
Once cooked, remove the skillet from heat and let it stand covered for an additional 15 minutes to enhance the flavors.
9
Just before serving, gently fold in the chopped green onions and stir to combine.
10
Serve warm and enjoy your Mediterranean Pearl Barley Pilaf!
Nutrition Information
0.5g
Fat
9g
Carbs
2g
Protein
1g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Pearl Barley Pilaf?
It is a nutritious dish that combines earthy pearl barley with aromatic Mediterranean spices and vibrant vegetables like red bell peppers and tomatoes.
Is the Mediterranean Pearl Barley Pilaf recipe vegan?
Yes, this recipe is vegan and vegetarian, utilizing plant-based ingredients such as vegetable broth and olive oil.
How many servings does this recipe yield?
This recipe makes 6 servings.
How many calories are in one serving of this pilaf?
Each serving contains approximately 45 calories.
How long does it take to simmer the pearl barley?
The barley needs to simmer for approximately 55 minutes until it is tender and the liquid is absorbed.
What spices are included in the spice blend?
The spice blend consists of ground cumin, chili powder, salt, ground cinnamon, dried mint flakes, garlic powder, and ground red pepper.
Do I need to let the dish rest after cooking?
Yes, once removed from heat, the skillet should stand covered for an additional 15 minutes to enhance the flavors.
What vegetables are required for this recipe?
You will need chopped onions, red bell peppers, canned diced tomatoes, and green onions.
Is pearl barley high in fiber?
Yes, pearl barley is a great source of fiber; this recipe provides 1 gram of fiber per serving.
What type of broth is best for this pilaf?
The recipe recommends using 2 1/2 cups of low sodium vegetable broth.
How much fat is in each serving?
There is approximately 0.5 grams of fat per serving.
What is the carbohydrate content of this dish?
Each serving contains 9 grams of carbohydrates.
How much protein is in the Mediterranean Pearl Barley Pilaf?
Each serving provides 2 grams of protein.
How should the diced tomatoes be prepared?
The 14 1/2 ounces of canned diced tomatoes should be drained before being added to the skillet.
What is the role of soy sauce in this recipe?
Low sodium soy sauce is used to coat the sautéed vegetables evenly and add a savory depth of flavor.
When should I add the green onions?
The green onions should be gently folded in just before serving, after the resting period.
How long should the onions and peppers be sautéed?
They should be sautéed for about 3 to 5 minutes until tender and lightly browned.
How much ground cumin is needed for the spice mix?
The recipe calls for 3/4 teaspoon of ground cumin.
Is there cinnamon in this savory pilaf?
Yes, the recipe uses 1/8 teaspoon of ground cinnamon to add a subtle aromatic layer.
What is the specific amount of uncooked pearl barley required?
You will need 7 ounces of uncooked, dry pearl barley.
Can this recipe be served as a side dish?
Yes, it is a perfect accompaniment to main dishes or can be served as a satisfying stand-alone vegetarian option.
What heat setting is used for the simmer?
After bringing the mixture to a boil, you should reduce the heat to a simmer and cover the skillet.
How much vegetable oil is used?
The recipe uses 3/8 teaspoon of vegetable oil in addition to cooking spray.
Does the recipe use fresh or dried mint?
The recipe calls for 3/8 teaspoon of dried mint flakes.
How much garlic powder is used?
The spice blend includes 3/4 teaspoon of garlic powder.
What type of bell peppers are used?
The recipe specifically calls for 5 ounces of fresh chopped red bell peppers.
How much red pepper is in the spice blend?
The recipe includes 3/4 teaspoon of ground red pepper for a bit of spice.
Is this pilaf served warm or cold?
The instructions recommend serving the Mediterranean Pearl Barley Pilaf warm.
How much chili powder is required?
The recipe calls for 3/8 teaspoon of chili powder.
What is the weight of the onions used?
The recipe uses 7 ounces of fresh chopped onions.