Barley with Caramelized Vegetables

By rdgplus3

This recipe is a delicious and easy way to incorporate vegetables into dinner. Canola oil is used to sauté and toast the barley to bring out its great flavor.
Source: www.canolainfo.org

Ingredients

• 4 cups (1 L) low-sodium vegetable broth
• 1 Tbsp (15 mL) canola oil
• 3/4 cup (175 mL) pearl barley
• 1 Tbsp (15 mL) canola oil
• 1 medium onion, thinly sliced
• 1 red pepper, thinly sliced
• 1 package (8 oz/250 g) sliced mushrooms
• 1 large clove garlic, finely chopped
• 1 zucchini, halved lengthwise, and cut into thin strips
• 3 Tbsp (45 mL) balsamic vinegar
• 1 Tbsp (15 mL) brown sugar
• 1/4 tsp (1 mL) salt
• 1/4 tsp (1 mL) pepper

Preparation

Step 1

In saucepan, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Add barley and toast 3-4 minutes.
Add broth to barley. Bring to boil, then reduce heat and simmer, uncovered, until barley is tender, about 40-45 minutes. Drain off excess broth. Cover to keep barley warm.
Meanwhile, in large frying pan, heat remaining 1 Tbsp canola oil. Add onion and sauté about
5 minutes, stirring frequently. Add red pepper, mushrooms and garlic and sauté 3-4 minutes.
Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4-5 minutes longer. Season with salt and pepper. Serve over barley.

Yield: 8 servings.
Nutritional Analysis:
Per Serving
Calories 90
Fat 3.5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 150 mg
Carbohydrates 12 g
Fibre 2 g
Protein 2 g