Quick-cooking barley is regular barley that has been steamed and rolled prior to packaging. The grain’s heart-healthy fiber content remains unchanged.

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

1 large onion, finely chopped

3 cloves, garlic, minced

1 cup quick-cooking barley

3/4 teaspoon salt

1/2 teaspoon thyme

2 1/3 cups water

1/4 cup dried apricots, cut into 1/4-inch pieces

2 tablespoons coarsely chopped shelled pistachios or sliced almonds

Directions

1. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook until the onion is tender and golden brown, about 7 minutes.

2. Add the barley, stirring to combine. Add the salt, thyme, and water, and bring to a boil. Reduce to a simmer, cover, and cook, stirring frequently, until the barley is tender, about 15 minutes.

3. Stir in the apricots and pistachios. Makes 4 servings

Nutrition Facts

per serving
calories 204
total fat 5.1g
saturated fat 0.7g
cholesterol 0mg
dietary fiber 6g
carbohydrate 37g
protein 5g
sodium 441mg
Good source of: fiber

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 20 Oct 2011

Last Modified: 24 Mar 2015