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Baked Barley-Almond Pilaf With Kale Recipe

Baked Barley-Almond Pilaf With Kale Recipe

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Ingredients:

Serving

1 tbsp sesame oil
1 large purple onion, finely chopped
1 cup pearl barley, rinsed
1/4 cup tomato paste
1 tsp chili powder (optional)
sea salt , to taste
ground pepper , to taste
12 cups kale, shredded (not packed)
4 cups water
1/4 cup slivered almonds, toasted

Directions:

Preheat oven to 350ºF.
In a large oven-proof skillet or Dutch oven, heat oil over medium heat. Add onion and cook for about five minutes or until onion is tender. Stir in barley and cook one minute, stirring to coat.
Add tomato paste, chili powder, salt and pepper. Add the kale, stirring for 5 to 7 minutes or until kale begins to shrink. Add water and bring to a boil. Cover and transfer to oven.
Bake 45 minutes or until barley is tender and most of the water is absorbed. Adjust seasonings to taste and stir in the almonds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	250.12 Kcal (1047 kJ)
Calories from fat	67.37 Kcal
		% Daily Value*
Total Fat	7.49g	12%
Sodium	73.73mg	3%
Potassium	992.34mg	21%
Total Carbs	40.14g	13%
Sugars	2.95g	12%
Dietary Fiber	6.91g	28%
Protein	11.05g	22%
Vitamin C	165mg	275%
Vitamin A	1.3mg	45%
Iron	3.2mg	18%
Calcium	252.3mg	25%

Amount Per 100 g
Calories	68.09 Kcal (285 kJ)
Calories from fat	18.34 Kcal
		% Daily Value*
Total Fat	2.04g	12%
Sodium	20.07mg	3%
Potassium	270.14mg	21%
Total Carbs	10.93g	13%
Sugars	0.8g	12%
Dietary Fiber	1.88g	28%
Protein	3.01g	22%
Vitamin C	44.9mg	275%
Vitamin A	0.4mg	45%
Iron	0.9mg	18%
Calcium	68.7mg	25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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