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Barley Sweet Potato & Broad Bean Pilaf Recipe

Barley Sweet Potato & Broad Bean Pilaf Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 small brown onion, chopped
2 celery ribs, with leafy tops attached chopped
1 garlic clove, crushed
315 g pearl barley
1 liter water
3 tsp vegetables or 3 tsp chicken stock powder
1/2 medium sweet potato, peeled cut into 1cm dice ( kumara)
250 g frozen broad beans, thawed
1/2 cup chopped fresh coriander leaves, and stems
salt & ground black pepper , to taste

Directions:

Heat olive oil in a large saucepan over medium heat.
Add onion, celery and garlic and cook, stirring occasionally, for 5 minutes or until onion softens.
Add barley, water and stock powder. Increase heat to high and bring to the boil. Reduce heat to low and simmer, covered, stirring occasionally, for 40 minutes.
Stir in sweet potato and broad beans and cook, covered, stirring often to prevent mixture from catching, for a further 20 minutes or until sweet potato is tender.
Stir in coriander and season well with salt and pepper. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	261.92 Kcal (1097 kJ)
Calories from fat	30.84 Kcal
		% Daily Value*
Total Fat	3.43g	5%
Sodium	32.9mg	1%
Potassium	360.49mg	8%
Total Carbs	49.39g	16%
Sugars	2.29g	9%
Dietary Fiber	11.73g	47%
Protein	9.06g	18%
Vitamin C	2.4mg	4%
Vitamin A	0.1mg	4%
Iron	2.7mg	15%
Calcium	44.2mg	4%

Amount Per 100 g
Calories	181.09 Kcal (758 kJ)
Calories from fat	21.32 Kcal
		% Daily Value*
Total Fat	2.37g	5%
Sodium	22.75mg	1%
Potassium	249.24mg	8%
Total Carbs	34.15g	16%
Sugars	1.58g	9%
Dietary Fiber	8.11g	47%
Protein	6.26g	18%
Vitamin C	1.7mg	4%
Vitamin A	0.1mg	4%
Iron	1.9mg	15%
Calcium	30.6mg	4%

* 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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