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Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
It’s that time again- November’s Recipe Redux is here! This month’s theme is all about whole grains. In the spirit of fall, I decided to highlight barley, a chewy, nutty grain high in fiber and selenium. Usually used in soups, barley is either unhulled or pearled. I like using unhulled barley in my dishes as I think it’s tastier than the pearled variety and has more fiber.
1 onion, finely diced
1/2 cup carrots, finely diced
1/2 cup celery, finely diced
3 cloves garlic, minced
4 tbsp. Earth Balance Butter
1 cup barley
2 1/2 cups vegetable broth
1 tbsp. walnuts
1 cup baby bella mushrooms
2 acorn squash
1 tsp. sage
1 tbsp. fresh rosemary (or 1 tsp. dried)
1 tsp. oregano
1 tsp. thyme
Prepare the barley: In a medium sauce pan, bring 2 cups vegetable broth to a boil. Add the barley, reduce heat to a simmer and cook for 30-40 minutes until done. Place the cooked barley into a large mixing bowl and set aside.
In a large saucepan, heat 2 tbsp. butter until melted. Add the mushrooms and arrange in a single layer. As Julie and Julia have taught me… “don’t crowd the mushrooms!” 🙂
Sprinkle mushrooms with a pinch of salt and cook mushrooms for 3-5 minutes on each side. Pour the mushrooms and butter into the barley bowl.
Add the remaining butter to the sauce pan and add the onion, carrot, celery, and garlic. Add a bit of broth if the mixture sticks to the pan. Cook for 10 minutes until fragrant and cooked down. Add the sage, rosemary, oregano and another pinch of black pepper and salt. Add to the barley mixture along with the chopped walnuts and mix to combine.
Prepare the squash: slice in 1/2 and scoop out the seeds. Brush the inside with olive oil and place on a roasting pan. Add 1/2 cup water to the bottom of the roasting pan so the barley will steam and not get crunchy. Scoop barley mixture into the center of the squash. Top with aluminum foil or glass lid and Bake at 375 degrees F for 50-60 minutes. Remove foil for last 15 minutes.
Per serving (4): 363 calories, 8.6g fat, 64g CHO, 13.5g fiber, 12.3g protein