Barley Morocco Recipe

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Ingredients:

Serving

4 cups hot cooked pearl barley , recipe follows
1 tbsp olive oil
1 cup sliced onion
1/2 cup sliced celery
2 cloves garlic, minced
2 carrots, sliced
1 medium zucchini, sliced
1 medium green pepper, seeded and cut into squares
1 cup broccoli floret
1 (15 1/2 oz) can garbanzo beans, drained
2 cups vegetable broth
2 tsp soy sauce
2 tsp lemon juice
1/2 tsp ground coriander
1/4 tsp ground ginger
1/8 tsp cayenne pepper
2 tbsp cornstarch , dissolved in 3 tbsp water
chopped cilantro, for garnish

Directions:

TO COOK BARLEY: Place 1-1/3 cups regular pearl barley, 4 cups water and 1 teaspoon salt in large saucepan.
Bring to boil.
Cover and cook on low heat for 45 minutes or until barley is tender and liquid is absorbed.
Makes about 4 cups.
TO COOK VEGETABLES: Heat oil in large heavy saucepan over medium heat.
Add onions, celery and garlic.
Saute 3 to 4 minutes.
Add remaining ingredients except cornstarch mixture and garnish.
Bring to boil.
Cover and simmer 10 to 15 minutes or until vegetables are tender.
Stir in cornstarch mixture and cook, stirring, until thickened.
Spoon barley around the edge of a deep platter.
Pour vegetables into center.
Garnish, if desired, and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	250.47 Kcal (1049 kJ)
Calories from fat	37.22 Kcal
		% Daily Value*
Total Fat	4.14g	6%
Cholesterol	0.82mg	0%
Sodium	576.52mg	24%
Potassium	451.46mg	10%
Total Carbs	48.59g	16%
Sugars	4.4g	18%
Dietary Fiber	7.12g	28%
Protein	5.55g	11%
Vitamin C	35.7mg	60%
Vitamin A	0.2mg	7%
Iron	2.2mg	12%
Calcium	52.2mg	5%

Amount Per 100 g
Calories	87.58 Kcal (367 kJ)
Calories from fat	13.01 Kcal
		% Daily Value*
Total Fat	1.45g	6%
Cholesterol	0.29mg	0%
Sodium	201.57mg	24%
Potassium	157.85mg	10%
Total Carbs	16.99g	16%
Sugars	1.54g	18%
Dietary Fiber	2.49g	28%
Protein	1.94g	11%
Vitamin C	12.5mg	60%
Vitamin A	0.1mg	7%
Iron	0.8mg	12%
Calcium	18.2mg	5%

* 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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