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
- 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
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
Serving Size: about 1 1/2 cups
* 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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