Healthy Ingredient of the Week – Barley

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
4 minutes.
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


One response

  1. […] and magnesium.  They are a staple of Southern cuisine, most notably appearing the in popular dish Hoppin’ John.  They also work well in a variety of other dishes – the recipe below features them in an exotic […]

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