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Barley with caramelized vegetables

A delicious way to incorporate vegetables into dinner. Toasting the barley brings out its great flavour.
Recipe and photo provided by CanolaInfo.org

8 servings  / 1 hr 5 min

Prep 15 min / Cook 50 min

Ingredients
  • 4 cups (1 L) low-sodium vegetable broth
  • 2 tbsp (30 mL) canola oil, divided
  • 3/4 cup (175 mL) pearl barley
  • 1 medium onion, thinly sliced
  • 1 red pepper, thinly sliced
  • 1 package (8 oz/250 g) sliced mushrooms
  • 1 large clove garlic, finely chopped
  • 1 zucchini, halved lengthwise, and cut into thin strips
  • 3 tbsp (45 mL) balsamic vinegar
  • 1 tbsp (15 mL) brown sugar
  • 1/4 tsp (1 mL) pepper
Directions
  1. In saucepan, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add barley and toast 3-4 minutes.
  2. Add broth to barley. Bring to boil, then reduce heat and simmer, uncovered, until barley is tender, about 40-45 minutes. Drain off excess broth. Cover to keep barley warm.
  3. Meanwhile, in large frying pan, heat remaining 1 tbsp (15 mL) canola oil. Add onion and sauté about 5 minutes, stirring frequently. Add red pepper, mushrooms and garlic and sauté 3-4 minutes.
  4. Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4-5 minutes longer. Season with pepper. Serve over barley.
Nutritional info per serving (1 of 8)
  • Calories: 90
  • Protein: 2 g
  • Total Fat: 3.5 g
    Saturated Fat: 0 g
    Cholesterol: 0 mg
  • Carbohydrates: 12 g
    Fibre: 2 g
    Sugars: 5 g
    Added sugars 2 g
  • Sodium: 75 mg
  • Potassium: 158 mg