Barley Mushroom Pilaf

Mediterranean Nutritionist

Barley Mushroom Pilaf

This hearty grain, paired with sautéed mushrooms and onions, makes a fiber-rich side dish.

  1. 2 tablespoons extra-virgin olive oil
  2. 1/2 medium onion, peeled and finely chopped
  3. 1 garlic clove, peeled and minced
  4. 10 ounces button or cremini mushrooms, thinly sliced
  5. 1/2 teaspoon kosher salt
  6. 1/2 teaspoon freshly ground black pepper
  7. 1 cup pearl barley, rinsed and drained
  8. 3 cups reduced-sodium chicken broth
  9. 1/2 cup frozen green peas

In a large saucepan heat the olive oil over medium heat. Add the onion and garlic and cook until the onion is softened about 3 minutes. Add the mushrooms, salt, and pepper and continue cooking until the mushrooms have softened and released their juice about 5 minutes. Stir in the barley and cook stirring for 1 minute. Add the broth and bring to a boil. Reduce heat to a simmer, cover, and cook for 35 to 40 minutes until broth is absorbed and the barley is soft. Stir in the peas, cover, and let sit for 5 minutes before serving.

Serves 8


Per 1/2 cup serving:
  1. Calories: 143
  2. Fat: 4 g (0 g EPA, 0 g DHA, <1 g ALA)
  3. Saturated Fat: 1 g
  4. Cholesterol: 0 mg
  5. Sodium: 258 mg
  6. Carbohydrate: 23 g
  7. Dietary Fiber: 5 g
  8. Sugars: 2 g
  9. Protein: 5