Pearl Barley Pilaf Recipe

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Ingredients:

Serving

3/4 tsp ground cumin
3/8 tsp chili powder
1/2 tsp salt
1/8 tsp ground cinnamon
3/8 tsp dried mint flakes
3/4 tsp garlic powder
3/4 tsp ground red pepper
3/8 tsp vegetable oil
cooking spray
7 oz chopped onions
5 oz chopped red bell peppers
2 1/4 tsp low sodium soy sauce
2 1/2 cups low sodium vegetable broth
7 oz uncooked pearl barley
14 1/2 oz canned diced tomatoes, drained
1 bunch chopped green onion

Directions:

Combine the first 7 ingredients in a small bowl.
Coat skillet with cooking spray and oil; add chopped onion, bell pepper, and soy sauce.
Cook over medium-high heat 3 minutes or until vegetables are lightly browned.
Add broth, barley, tomatoes, and spice mixture, and stir well.
Bring to a boil; cover, reduce heat, and simmer 55 minutes or until barley is done.
Let stand 15 minutes.
Stir in green onions.
Serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	222.08 Kcal (930 kJ)
Calories from fat	27.76 Kcal
		% Daily Value*
Total Fat	3.08g	5%
Cholesterol	1.03mg	0%
Sodium	801.23mg	33%
Potassium	564.17mg	12%
Total Carbs	42.96g	14%
Sugars	6.65g	27%
Dietary Fiber	8.48g	34%
Protein	7.3g	15%
Vitamin C	33.7mg	56%
Vitamin A	0.5mg	16%
Iron	12.5mg	70%
Calcium	46.7mg	5%

Amount Per 100 g
Calories	83.13 Kcal (348 kJ)
Calories from fat	10.39 Kcal
		% Daily Value*
Total Fat	1.15g	5%
Cholesterol	0.38mg	0%
Sodium	299.93mg	33%
Potassium	211.19mg	12%
Total Carbs	16.08g	14%
Sugars	2.49g	27%
Dietary Fiber	3.18g	34%
Protein	2.73g	15%
Vitamin C	12.6mg	56%
Vitamin A	0.2mg	16%
Iron	4.7mg	70%
Calcium	17.5mg	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.