One Pot Barley and Vegetables
This one-pot, nutrient-packed meal is ideal for busy households. Less clean up means more time to eat as a family, an important part of healthful (and happy) eating. Make a double batch and freeze half for another time when you need a meal in a hurry.
Powerful pairing! The combination of animal and plant proteins in this dish provides complementary nutrients that contribute to good health. For example, milk provides easily absorbable calcium while chickpeas provide fibre, two important nutrients that most of us are missing in our diet.
Ingredients
1 tsp (5 mL) butter
1 cup (250 mL) pearl barley
3 cloves garlic, minced
2 cups (500 mL) milk
1-1/2 cups (375 mL) no salt added vegetable broth
1/4 tsp (1 mL) each salt and fresh ground pepper
1 can (398 mL) diced tomatoes
2 cups (500 mL) frozen green peas, thawed
1/3 cup (75 mL) sundried tomato pesto
1 can (540 mL) chickpeas, drained and rinsed
Toppings: crumbled feta cheese, chopped green onion, crushed red chili flakes, and fresh lemon juice
Did you Know? Canadian milk is produced with some of the world’s strictest standards. Canadian dairy farmers are vigilant in producing milk of the highest quality, without the use of artificial growth hormones and follow the regulation to ensure that the milk you drink is exempt of antibiotics.
Nutritional information
Energy
362 Calories
Protein
16 g
Carbohydrate
57 g
Fat
9 g
Fibre
12.3 g
Sodium
493 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
18 % / 234 mg
Thiamin
57 %
Niacin
45 %
Selenium
38 %
Riboflavin
32 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- Preheat oven to 400°F (200°C).
- In a Dutch oven, melt butter over medium-high heat. Add barley and garlic, cook for 2 minutes. Stir in milk, broth, salt, pepper and tomatoes; bring to boil. Cover and transfer to oven; bake for 30 minutes. Uncover and bake for 5 more minutes or until barley is tender but firm.
- Stir in peas, pesto and chickpeas. Serve topped with cheese, green onions, chili flakes, and a big squeeze of lemon.
This hearty dish features foods grown and produced in Canada, including barley, milk and cheese. Choosing local means you’re minimizing your diet’s environmental footprint while eating fresher, more flavourful foods and supporting the local economy. Triple win!
For more dietitians’ favourite recipes, visit Dairy Farmers of Canada
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Kasha Bowl with Vegetables and Chicken
Cinnamon Apple Dessert with Greek Yogurt and Macadamia Nuts
