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by Elaine Magee MPH, RD
This is a delicious way to introduce your family to the whole grain barley. It is worth the time it takes to bake this dish. You might want to double the recipe if you have a family of four or more, especially because leftovers taste great the next day, too.
High-viscous-fiber barley is the base of this dish. It includes some plant omega-3s and monounsaturated fat from canola oil and pine nuts, plus phytochemicals from onions and mushrooms
Makes 4 servings
• 1½ tablespoons canola oil
• 1 yellow or white onion, chopped
• 1 cup pearl barley
• 1/4 cup pine nuts
• 3 green onions, thinly sliced
• 1 cup sliced cremini mushrooms
• 1/2 cup chopped fresh parsley
• 1/4 teaspoon salt (optional)
• 1/8 teaspoon ground pepper
• 2 cans (14 ounces each) vegetable broth
Preheat the oven to 350°F.
Heat the oil in a large ovenproof saucepan over medium-high heat. Stir in the yellow or white onion, barley, and pine nuts. Cook and stir for 3 to 4 minutes, or until the barley is lightly browned. Mix in the green onions, mushrooms, parsley, salt (if desired), pepper, and broth.
Bake uncovered for 1 hour 15 minutes, or until the liquid is absorbed and the barley is tender.
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