Directions:
- Preheat oven to 400°.
- Heat 1 teaspoon olive oil in a large saucepan over medium-high heat. Add onion and garlic; sauté 4 minutes or until browned. Add 3 cups broth and barley; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until liquid is absorbed and barley is al dente.
- Meanwhile, combine parsnip, carrots, cauliflower, broccoli, bell pepper, remaining 2 teaspoons olive oil, black pepper, seasoned salt, and chili powder on a jelly-roll pan coated with cooking spray, and toss well to coat. Bake at 400° for 20 minutes or until lightly browned, stirring after 10 minutes.
- Add the remaining 1 cup broth to the barley, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next. Stir in parsnip mixture and 1/3 cup cheese. Sprinkle with the remaining 1/3 cup cheese, pecans (if used), and parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 252.67 Kcal (1058 kJ) | ||
| Calories from fat | 100.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.16g | 17% | |
|---|---|---|---|
| Cholesterol | 0.79mg | 0% | |
| Sodium | 248.59mg | 10% | |
| Potassium | 425.66mg | 9% | |
| Total Carbs | 33.43g | 11% | |
| Sugars | 4.15g | 17% | |
| Dietary Fiber | 8.36g | 33% | |
| Protein | 7.2g | 14% | |
| Vitamin C | 57mg | 95% | |
| Vitamin A | 1.1mg | 38% | |
| Iron | 16.8mg | 93% | |
| Calcium | 79.7mg | 8% | |
| Amount Per 100 g | |||
| Calories | 85.07 Kcal (356 kJ) | ||
| Calories from fat | 33.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.76g | 17% | |
|---|---|---|---|
| Cholesterol | 0.27mg | 0% | |
| Sodium | 83.7mg | 10% | |
| Potassium | 143.32mg | 9% | |
| Total Carbs | 11.26g | 11% | |
| Sugars | 1.4g | 17% | |
| Dietary Fiber | 2.82g | 33% | |
| Protein | 2.42g | 14% | |
| Vitamin C | 19.2mg | 95% | |
| Vitamin A | 0.4mg | 38% | |
| Iron | 5.7mg | 93% | |
| Calcium | 26.8mg | 8% | |
* 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.
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