Hearty Mushroom Barley Pilaf

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Barley is high in fibre and low on the glycemic index, making it a great substitute for the usual white rice used in pilaf. Try this side dish with a roast instead of potatoes or rice.

Tags: Intermediate, One Hour +, Side Dishes, Rice & Grains, Vegetables, Baking, Holiday Insider’s Report 2011, President's Choice Blue Menu, Low Fat
Serves: 8
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 45  minutes
Total: 65 *  minutes

* stand time=5 minutes

Additional Information

Ingredients

1 lb (500 g) mushrooms, quartered
1 tbsp (15 mL) PC Splendido Extra Virgin Olive Oil - Cold Pressed
2 PC Organics Carrots , diced
1 onion, chopped
2 tsp (10 mL) PC Blue Menu Roasted Garlic Seasoning Blend
2 cups (500 mL) PC Organics Chicken Broth - Ready to Use
1 cup (250 mL) pearl barley
1 can (540 mL) no name Lentils, rinsed and drained
1/4 cup (50 mL) chopped fresh parsley
Lemon wedges

Instructions

  1. Preheat oven to 425°F (220°C). Spray rimmed baking sheet with PC Blue Menu Canola Oil Cooking Spray.
  2. Place mushrooms on prepared baking sheet in single layer. Roast in centre of oven for 15 to 16 minutes, stirring once. Set aside.
  3. In large saucepan, heat oil over medium heat; cook carrots, onion and seasoning for 6 to 8 minutes or until vegetables soften. Stir in chicken broth, 2-1/2 cups (625 mL) water and barley. Cover and bring to a boil. Reduce heat to simmer. Cook, covered, for 20 minutes, stirring occasionally, or until barley is tender and almost all the liquid is absorbed. Gently stir in mushrooms and lentils. Turn heat off. Let stand covered for 5 minutes.
  4. Gently stir parsley into barley mixture. Serve garnished with lemon wedges.

 

Chef's Tips

Serve with roast chicken or roast pork.

Nutritional Information

Per 1 cup (250 mL) serving
Calories 190 Cal
Fat 2.5 g
Sodium 300 mg
Carbohydrate 33 g
Fibre 5 g
Protein 8 g
Source of fibre