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Barley Pilaf

Image of Barley Pilaf recipe in a bowl
Makes: 8 servings

Short on time? Using quick-cooking barley will cut this recipe time in half. See the notes for more information.

Ingredients

  • 1 tablespoon vegetable oil (or cooking oil of choice)
  • 1 cup onion, chopped
  • 1/2 cup celery, chopped
  • green or red bell pepper, chopped (1/2 cup, optional)
  • 1 cup mushrooms, sliced (or 4 ounce can mushrooms, drained)
  • 1 cup pearl barley, uncooked
  • 1 teaspoon low-sodium bouillon (vegetable, beef or chicken)
  • 2 1/2 cups water

Directions

  1. Wash hands with soap and water.
  2. Place a medium pan over medium heat; add vegetable oil, onion and celery. Cook, stirring often until onion is soft.
  3. Add bell pepper (if using), mushrooms and pearl barley. Stir well.
  4. Add water and bouillon and stir to dissolve bouillon. Bring to a boil, lower heat and cover pan.
  5. Cook for 50 to 60 minutes or until barley is tender and liquid is absorbed.

Notes

  • This can be used as a side dish, or stuffing for pork chops or chicken.
  • To serve as a main dish, add 2 cups of any chopped cooked meat during the last fifteen minutes of cooking.
  • If using quick-cooking barley the recipe can be prepared in 15 minutes or less. Reduce water to 2 cups and cook for 10 to 15 minutes.



Learn more about:

Source:

Montana State University Extension Service

Nutrition Information

Serving Size: 1/2 cup, 1/8 of recipe (146g)
Nutrients Amount
Total Calories 148
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 17 mg
Carbohydrates 30 g
Dietary Fiber 4 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 21 mg
Iron 1 mg
Potassium 170 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 148
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 30 g
Dietary Fiber 4 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 21 mg
Potassium 170 mg
Sodium 17 mg
Copper 0 mg
Iron 1 mg
Magnesium 26 mg
Phosphorus 68 mg
Selenium 10 mg
Zinc 1 mg
Vitamins
Vitamin A 2 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 5 mcg
Folate 24 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 16 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 ounces
Vegetables 1/4 cups
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