I know I have posted a few of Chef Chloe’s recipes, but these are truly some of the recipes I make at home all the time. This is a nutritious comfort dish. Yes those can exist! It’s full of vegetables, fiber, and whole grains and once it’s done, it comes out creamy and delicious! Let’s talk about barley for a moment and why it’s good for you.
Note that if you are trying to be gluten-free barley is one of the grains that does contain gluten.
For One Cup Cooked Barley:
- 10 grams of Fiber
- 7 grams of Protein
- 20% Magnesium
- 18% Niacin (B3)
- 9% Zinc
What Barley Helps With:
- Weight Loss
- Control Blood Sugar
- Provides Antioxidants
- Good for Heart Health
Then the added benefits of the vegetables, red kidney beans, and nutritional yeast that is in this recipe, it’s no doubt why it’s one of my favorites! I eat this with a salad for dinner and make either chicken or pork chops for the rest of my family as a meal. This does take some time in the oven so it’s better to make in fall or winter. Like I said before, this has become one of my healthy comfort foods. It’s creamy, flavorful, and the barley is gives it a great texture!
Barley Bliss Casserole by Chloe Coscarelli
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 1 green pepper, seeded and diced
- 8 ounces baby bella or crimini mushrooms, trimmed and sliced
- 2 teaspoons garlic powder
- 2 teaspoons dried thyme
- 2 teaspoons sea salt
- 1/2 teaspoon freshly ground black pepper
- 1 14-ounce can diced tomatoes, undrained
- 1 15-ounce can red kidney beans, rinsed and drained
- 1.5 cups pearled barley
- 1/2 cup nutritional yeast flakes
- 2.5 cups soy, almond, or rice milk
- 2 cups water
- Preheat oven to 350 degrees.
- In a large skillet, heat olive oil over medium heat and saute onions, green peppers, and mushrooms until soft and lightly browned.
- Add garlic powder, thyme, salt, and pepper and let cook a few more minutes.
- Transfer vegetables to a 9″ x 13″ pan. Gently stir in tomatoes, beans, barley, nutritional yeast, non-dairy milk, and water. The pan will be very full.
- Cover pan with foil and carefully place in the oven. Let cook for 1 hour and 15 minutes, and then remove the foil.
- Let bake, uncovered, stirring occasionally with a wooden spoon, for 20 to 30 minutes more, or until barley is cooked and most of the liquid is absorbed. Remove from oven and let rest for 5 minutes before serving.
For 1 cup serving:
211 calories | 3.75 g total fat | 0.6 g polyunsaturated fat | 0.4 g monounsaturated fat | 0.8 g saturated fat | 0 g trans fats | 0 mg cholesterol | 904 mg sodium | 36 g carbohydrates | 6.7 g fiber | 6 g sugar| 10 g protein | 185% folate (folic acid) | 283% Thiamin (B1) | 211% Riboflavin (B2) | 129% Niacin (B3) | 12% Calcium | 20% Magnesium | 15% Iron | 23% Zinc