Barley Vegetable Ragout

Healthy Living, Recipes

barley-vegetable-ragout

This delicious Barley and Vegetable Ragout recipe is a versatile side dish or light vegetarian entree.

Another great vegetarian recipe that can be made vegan by replacing the parmesan cheese with nutritional yeast. Never heard of it? “Nooch” as it’s often referred to by aficionados, is a deactivated yeast that has a cheesy and slightly nutty flavor that makes replacing cheeses easy, especially parmesan. While it adds this flavor profile it’s more so utilized for its nutrient content: its low in fat and sodium a good source of protein and fiber, and contains vitamins and minerals such as B12 that may be lacking in a diet that omits animal foods. B12, or cobalamin, is important for memory, neurological health and metabolism, and must be added to nutritional yeast in a process of fortification. If purchasing, read the label to make sure it contains B12.

Barley, a gluten-containing whole grain helps to add substance and heft to this vegetable dish, while improving regulation of blood sugar and helping to lower cholesterol. At 251 calories per one and a half cup servings, this meal will help fill you up without filling you out!

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 1/4 cups low-sodium vegetable broth
  • 3/4 cup uncooked pearl barley rinsed
  • 4 Tbsp olive oil divided
  • 1 package (10 oz) cremini mushroom sliced
  • 1 small head cauliflower cut into florets (about 4 cups)
  • 1 large white onion cut into thin strips (about 1 1/2 cups)
  • 5 fresh plum tomatoes diced
  • 2 small orange bell peppers diced (about 2 cups)
  • 1 cup fresh basil leaf chopped, plus a few sprigs for garnish
  • 1/4 cup grated Parmesan cheese
  • 1/8 tsp salt
  • Black pepper to taste

Preparation

Bring broth to a boil in large pot. Add barley, reduce heat to low, cover and cook 30 minutes, or until broth is absorbed and barley is tender. Transfer to a mixing bowl.

In a skillet, heat 1 tablespoon of the oil over medium-high heat until hot. Add the mushrooms and sauté for 5 minutes or until browned. Add the mushrooms to the barley.

To the skillet, add the remaining 1 tablespoon of oil and heat until hot. Add the cauliflower and onion and saute for 8 minutes, stirring frequently. Add the tomatoes; reduce heat to medium-low, cover and simmer for 8 minutes. Stir in the peppers; cover and simmer for 5 minutes or until tender.

Stir the barley-mushroom mixture into the vegetable mixture. Add the chopped basil and cheese. Season with the salt and pepper to taste. Cook for 1 minute more, or until heated through. Serve garnished with basil sprigs.

Yield: 6 servings

Heart Healthy Recipe
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Nutrition Facts

Serving Size: about 1 1/2 cups

Calories: 251
Sodium: 156mg
Fat: 11g
Carbohydrates: 32g
Saturated Fat: 2g
Fiber: 8g
Cholesterol: 4mg
Protein: 8g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.