Barley Vegetable Casserole
|Pearl barley||5 Ounce, soaked overnight in cold water (150 Gram Or 2/3 Cup)|
|Water||1 Pint (500 Milliliters Or 2 1/2 Cups)|
|Oil||1 Fluid Ounce (25 Milliliters Or 1/8 Cup)|
|Onion||1 , chopped|
|Garlic||1 Clove (5 gm), chopped|
|Carrots||2 , finely diced|
|Celery stick||2 , chopped|
|Peas||1⁄4 Pound (100 Grams Or 1 Cup)|
|Tomato paste||1 Ounce (25 Grams / 2 Tablespoons)|
1 Bring the soaked barley to the boil and simmer for 1 hour in the water with a chicken stock cube dissolved in it.
Remove the bar ley, and keep the liquid.
2 In a frying pan (skillet), heat the oil and fry the onion, garlic carrots, celery, and peas gently for 8 minutes.
3 Add the tomato concentrate (paste) and cook for 1 minute.
Add the stock from the cooked barley and simmer for 20 minutes until the vegetables are tender and the liquid has almost evaporated.
4 Reheat the barley with the vegetables and serve hot.
Calories 868 Calories from Fat 444
% Daily Value*
Total Fat 49 g76%
Saturated Fat 12.9 g64.4%
Trans Fat 0 g
Cholesterol 251.2 mg83.7%
Sodium 389.9 mg16.2%
Total Carbohydrates 23 g7.6%
Dietary Fiber 4.9 g19.4%
Sugars 5.8 g
Protein 80 g159.1%
Vitamin A 117.6% Vitamin C 30.4%
Calcium 7.9% Iron 21.2%
*Based on a 2000 Calorie diet