This recipe is a delicious and easy way to incorporate vegetables into dinner. Canola oil is used to sauté and toast the barley to bring out its great flavour.

Cooking time: N/A

Ingredients

  • 2 tbsp (30 mL) canola oil, divided
  • ¾ cup (175 mL) pearl barley
  • 4 cups (1 L) low-sodium vegetable broth
  • 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
  • ¼ tsp (1 mL) pepper

Instructions

  1. In saucepan, heat 1 tbsp canola oil over medium-high heat. Add barley and toast 3 to 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 canola oil. Add onion and sauté about 5 minutes, stirring frequently. Add red pepper, mushrooms and garlic and sauté 3 to 4 minutes.
  4. Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4 to 5 minutes longer. Season with pepper. Serve over barley.

Notes

Serving Size
½ cup (125 mL)

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 90
Total fat 3.5 g
Saturated fat 0 gq
Cholesterol 0 mg
Sodium 150 mg
Carbohydrates 12 g
Fiber 2 g
Protein 2 g
Sugars 5 g
The Glycemic Index (GI) ranks foods according to their effect on blood sugar levels. The lower the GI, the less effect it has. Barley has a low GI, which means it helps to reduce the rise in blood sugars after a meal. – Meghana Chansarkar, registered dietitian, Brampton, Ont.

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