Unless you’ve been living under a rock, you know that whole grains are good for you. While oats, wheat and now quinoa have become major players in our everyday diet, you may be overlooking one awfully delicious, nutritious whole grain without even knowing it. Yup, I’m talking about barley, folks.
With twice the fiber of brown rice, this ancient grain has a chewy texture and nutty flavor. Like many whole grains, barley is basically a blank canvas, ready for you to transform it into something spectacular. The best pilafs combine a variety of color, flavor and texture. In this case, the sweet potatoes add a creamy element along with a hint of sweetness, which complements the fresh scallions, cilantro and lime.
I topped this dish with a beautiful piece of grilled salmon, but since it made so many servings I put the rest in an airtight container (kept in the fridge) and had the perfect lunch on hand for the next few days. Filling, tasty and bursting with nutrition, I plan to make this on Sundays and bring it for work lunches throughout the week.
Barley Pilaf with Sweet Potatoes and Black Beans
2 medium sweet potatoes, peeled and cut into 1 in. pieces
2 tbsp. extra virgin olive oil, divided
¼ tsp. kosher salt
3 cup chicken broth
1 ½ cup pearled barley
¾ cup sliced scallions
½ cup drained and rinsed black beans
Juice of 1 lime
¼ tsp. garlic salt
¼ tsp. cumin
¼ tsp. freshly ground black pepper, or to taste
¼ cup chopped fresh cilantro
1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper and toss potatoes with 1 tbsp. olive oil and salt. Spread on pan and bake for 40 minutes, stirring once.
2. Meanwhile, bring chicken broth to boil in a large saucepan. Add barley and reduce heat to low – simmer with lid on for 30-40 minutes or until liquid is absorbed.
3. Transfer cooked barley to a large mixing bowl and add sweet potatoes, scallions, black beans, lime juice, garlic salt, cumin, pepper and cilantro. Stir gently to combine. Serve immediately or allow to cool and store in an airtight container for up to a week.
Per serving: 244 calories, 4.7 grams fat, 0 grams cholesterol, 367 milligrams sodium, 43.1 grams carbs, 8.7 grams dietary fiber, 8.7 grams protein.
>> Get more Be Well Philly recipes here.
Becca Boyd is a wife and new mom who teaches culinary courses to students at Radnor High School. She creates healthy and delicious recipes in her West Chester kitchen and blogs about them on her website, Home Beccanomics.