Spinach and Mushroom Barley Pilaf
Ingredients
- 1 cup water 250 mL
- 1/2 cup quick-cooking barley 125 mL
- 1 1/2 Tbsp canola oil, divided 20 mL
- 1 1/2 cups diced onion 375 mL
- 1/2 pkg (8 oz/250 g) sliced mushrooms
- 2 medium cloves garlic, minced
- 2 cups (1 oz/ 28 g) loosely packed baby spinach 500 mL
- 1 tsp dried oregano leaves, crumbled 5 mL
- 1/2 tsp salt 2 mL
Instructions
- 1. Bring water to a boil in a small saucepan over high heat. Stir in barley, reduce heat, cover tightly, and simmer 10 -12 minutes or until tender. Remove from heat and let stand 5 minutes.
- 2. Meanwhile, heat 1/2 Tbsp (7 mL) canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom evenly; add onions, and cook 6 minutes or until richly browned, stirring frequently. Add mushrooms and cook 4 minutes or until tender, using two utensils to toss. Add garlic and cook 30 seconds, stirring constantly.
- 3. Remove from heat. Add spinach, oregano, salt, and undrained barley. Toss well to blend. Drizzle remaining 1 Tbsp (15 mL) canola oil evenly over all and toss gently until just coated.
- Flavorful tip: Do not drain the barley. The small amount of liquid that remains will add moisture to the dish without affecting the flavors. Add the remaining canola oil at the end for a smooth texture.
Yield
4 servings
serving size
1/2 cup (125 mL)
nutritional analysis
Per Serving
| Calories | 150 |
| Total Fat | 6 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 0 mg |
| Carbohydrates | 24 g |
| Fiber | 4 g |
| Protein | 3 g |
| Sodium | 300 mg |
