Toasted Barley Pilaf - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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.


  • 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


  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).
Nutritional analysis per serving: Calories 200; Total Fat 1.5g (2% Daily Value); Saturated Fat 0.5g (2% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 125mg (5% DV); Total Carbohydrate 41g (15% DV); Dietary Fiber 8g (29% DV); Total Sugars 1g; Includes 0g Added Sugars (0% DV); Protein 8g; Vitamin D 0% DV; Calcium 2% DV; Iron 8% DV; Potassium 6% DV; Niacin 35% DV; Selenium 35% DV; Copper 30% DV.
Recipe by Guiding Stars at
© 2023 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796