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Barley-Stuffed Red Bell Peppers Recipe

Barley-Stuffed Red Bell Peppers Recipe

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Ingredients:

Serving

1 cup uncooked quick-cooking barley
3 cups vegetable broth
3 large red bell peppers
2 tbsp olive oil
1 large onion, peeled and diced
1 tbsp minced garlic
6 oz presliced portabella mushrooms, cubed
4 oz feta cheese, crumbled
1 tsp lemon juice
1/3 cup chopped flat leaf parsley
hot pepper sauce
salt & freshly ground black pepper
parsley sprig (to garnish )

Directions:

Combine barley and 2 cups vegetable broth in saucepan. Bring to a boil, reduce heat to medium-low, cover and cook until tender, 10 to 15 minutes.
Meanwhile, slice tops off red peppers, and remove seeds and inner membranes. Reserve tops for later use. Place peppers on steaming rack over boiling water, and cover saucepan.
Steam peppers for about 15 minutes, or until tender but not soft. Remove from heat, and set aside until cool enough to handle.
Heat oil in large skillet over medium heat until hot. Sauté onion and garlic until onion becomes translucent, about 5 minutes.
Add barley and any remaining cooking liquid, and stir until grains are coated with oil. Add mushrooms and remaining 1 cup vegetable broth, and sauté mixture for about 5 minutes, or until mushrooms soften and liquid absorbed.
Stir in feta, lemon juice, parsley, hot pepper sauce, and salt and pepper to taste, and cook about 2 minutes more. Remove from heat.
Stand peppers upright, and spoon barley mixture into them. Fill each pepper, and serve with tops over the filling or propped alongside. Garnish with parsley and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	464.07 Kcal (1943 kJ)
Calories from fat	200.57 Kcal
		% Daily Value*
Total Fat	22.29g	34%
Cholesterol	36.1mg	12%
Sodium	1700.95mg	71%
Potassium	711.11mg	15%
Total Carbs	55.08g	18%
Sugars	13.02g	52%
Dietary Fiber	7.29g	29%
Protein	12.12g	24%
Vitamin C	137.1mg	229%
Vitamin A	3mg	99%
Iron	54.1mg	301%
Calcium	258.3mg	26%

Amount Per 100 g
Calories	83.68 Kcal (350 kJ)
Calories from fat	36.17 Kcal
		% Daily Value*
Total Fat	4.02g	34%
Cholesterol	6.51mg	12%
Sodium	306.72mg	71%
Potassium	128.23mg	15%
Total Carbs	9.93g	18%
Sugars	2.35g	52%
Dietary Fiber	1.31g	29%
Protein	2.19g	24%
Vitamin C	24.7mg	229%
Vitamin A	0.5mg	99%
Iron	9.8mg	301%
Calcium	46.6mg	26%

* 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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