Barley Vegetable Casserole Recipe
Recipe
Ingredients
2 tbsp soy margarine
2/3 cup barley, uncooked (4.5 oz)
1 cup chopped onions
1 cup chopped cauliflower (1/4)
1 cup chopped mushrooms
1 cup finely shredded carrots
2 1/2 cup water
2 tsp instant vegetable broth mix
1/4 tsp garlic powder
1/8 tsp pepper
Recipe
Preparation
Preheat oven to 350'F.
Lightly oil a 1 3/4-quart casserole or spray with nonstick cooking
spray.
Melt 1 tablespoon of the margarine in a large nonstick skillet over
medium heat. Add barley and cook 2-3 minutes, stirring frequently
until lightly browned. Place in prepared casserole.
Melt remaining margarine in skillet. Add onions and cauliflower. Cook,
stirring frequently, 5 minutes. Add mushrooms and carrots. Cook 5 more
minutes, stirring frequently. Add vegetables to casserole.
In a small bowl, combine water, broth mix, garlic powder and pepper.
Mix well and add to casserole.
mix well, cover and bake 1 hour and 15 minutes, until barley is
tender and most of the liquid has been absorbed. Stir several times
while baking.
Let stand 5 minutes, then mix and serve.
In each serving: 135 calories, 4 grams protein, 4 grams fat, 21 grams
carbohydrates, 268 milligrams sodium, zero cholesterol.
Servings:
6
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( includes pickled shallots, leeks and spring onions)
The onion, leek and garlic family of foods is rich in allyl sulphides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer.
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Barley Vegetable Casserole Recipe Category
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