Barley, a whole grain, may not be as ubiquitous as rice, but its similar texture and mild taste make it a great substitution for the popular staple. Barley is a good source of both soluble and insoluble fiber, making it beneficial to both heart and digestive health. Barley is also a good source of iron, protein, and the B vitamin niacin. If you are familiar with barley at all, it may be as an ingredient in soup; I’m here to tell you that the grain has many more delicious uses, including as the base of a popular staple of Southern cuisine.
Barley Hoppin’ John
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 small red bell pepper, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 14-ounce can low-sodium vegetable broth
1 cup quick-cooking barley
1 tablespoon chopped fresh thyme or 1 teaspoon dried
2 teaspoons lemon juice
¼ teaspoon crushed red pepper
¼ teaspoon salt
2 15-ounce cans black-eyed peas, rinsed
1. Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper and celery. Cook until the vegetables soften, 3 to
2. Add garlic and cook 1 minute.
3. Add broth, barley, thyme, lemon juice, crushed red pepper and salt; bring to a boil.
4. Reduce heat, cover and simmer until the barley is done, 15 to 20 minutes.
5. Remove from the heat and stir in black-eyed peas.
6. Cover and let stand for 5 minutes. Serve hot. Serves 4 as a main dish; 6-8 as a side dish.
Recipe from Eating Well