Barley and Black Bean Pilaf
- Prep Time 40 min
- Total 1 hr 20 min
- Servings 6
- Ingredients 13
Ingredients
- 1 tablespoon vegetable oil
- 1 large onion, chopped (1 cup)
- 2 cloves garlic, finely chopped
- 1 carton (32 oz) reduced-sodium chicken broth
- 1 cup uncooked medium pearled barley
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground chipotle chile pepper
- 1/2 teaspoon salt
- 8 pattypan squash, cut into fourths, or 2 medium yellow summer squash, cut in half lengthwise, then crosswise into 1/2-inch slices
- 1 large red bell pepper, coarsely chopped (1 1/2 cups)
- 1 can (15 oz) black beans, drained, rinsed
- 1 cup frozen sweet peas
Instructions
-
Step1In 12-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook 4 minutes, stirring occasionally.
-
Step2Stir in broth, barley, turmeric, cumin, chile pepper and salt. Heat to boiling. Reduce heat; cover and simmer 40 minutes, stirring occasionally.
-
Step3Stir in squash, bell pepper and beans. Cover; cook 10 to 15 minutes, stirring occasionally, until squash and barley are just tender.
-
Step4Stir in peas. Cover; cook 3 to 5 minutes longer or until peas are cooked. Let stand covered 5 to 10 minutes to let flavors blend before serving.
Nutrition
280
Calories
3 1/2g
Total Fat
12g
Protein
50g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 280
- Calories from Fat
- 30
- Total Fat
- 3 1/2g
- 5%
- Saturated Fat
- 1/2g
- 3%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 570mg
- 24%
- Potassium
- 730mg
- 21%
- Total Carbohydrate
- 50g
- 17%
- Dietary Fiber
- 13g
- 53%
- Sugars
- 6g
- Protein
- 12g
% Daily Value*:
- Vitamin A
- 30%
- 30%
- Vitamin C
- 45%
- 45%
- Calcium
- 8%
- 8%
- Iron
- 20%
- 20%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
3Tips from the Betty Crocker Kitchens
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