Toasted Barley Pilaf

Number of Servings: 4 (185g)
Active Time: 35 min.
Total Time: 35 min.
Toasted Barley Pilaf

This pilaf is dead simple, and it’s a fantastic alternative to a dish traditionally made with rice. If you’re exploring the possibilities for including less familiar whole grains in your diet, this is a dish worth learning.

Ingredients

  • 1 cup pearl barley
  • 2 cups fat-free, low-sodium chicken broth
  • ½ cup sliced celery
  • ¼ tsp. rosemary
  • ⅛ tsp. salt
  • ⅛ tsp. black pepper

Directions

  1. Place barley in a large, heavy skillet. Dry toast over medium heat until lightly toasted and fragrant, stirring occasionally (10-12 minutes).
  2. Slowly stir in the broth and add remaining ingredients. Bring to a boil over high heat. Reduce heat, cover, and simmer until liquid is absorbed and barley is chewy (20 minutes).

Nutrition Facts

4 servings per container

Serving Size 185g

Amount per serving
Calories 200
% Daily Value*
Total Fat 1.5g 2%
Saturated Fat 0.5g 2%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 0mg 0%
Sodium 125mg 5%
Total Carbohydrate 41g 15%
Dietary Fiber 8g 29%
Total Sugars 1g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 32g
Protein 8g
Vitamin D 0mcg 0%
Calcium 25.8mg 2%
Iron 1.5mg 8%
Potassium 285mg 6%
Vitamin A 4mcg 0%
Vitamin C 0.5mg 0%
Vitamin E 0.1mg 0%
Vitamin K 5.6mcg 4%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 5.4mg 35%
Vitamin B6 0.2mg 10%
Folate 17mcg 4%
Vitamin B12 0.1mcg 6%
Biotin 1.1mcg 4%
Chloride 0mg 0%
Pantothenate 0.2mg 4%
Phosphorus 150.2mg 10%
Iodine 0mcg 0%
Magnesium 42.5mg 10%
Zinc 1.2mg 10%
Selenium 18.9mcg 35%
Copper 0.3mg 30%
Manganese 0.7mg 30%
Chromium 0.1mcg 0%
Molybdenum 0.8mcg 2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Chicken Broth (chicken Broth (filtered Water, Chicken Stock, Sea Salt), Chicken Flavor, Onion Powder, Potato Flour, Yeast Extract, Garlic Powder, Flavor, Turmeric And Flavor), Pearled Barley, Celery, Salt, Black Pepper, Rosemary.

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