Dairy-Free, Nut-Free, Soy-Free
SERVES 4
PREP TIME: 10 MINUTES / COOK TIME: 50 MINUTES
Whole-grain, fiber-rich barley pairs perfectly with savory tomatoes and protein-packed sardines, which are low in mercury and high in omega-3 fatty acids. Make sure to use pot barley because it’s unprocessed, unlike pearled barley, which has had some of the fiber and nutrients removed.
1 cup pot barley, rinsed
2½ cups water
2 tablespoons extra-virgin olive oil, divided
3 garlic cloves, minced
½ yellow onion, finely chopped
½ teaspoon paprika
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper
Juice of 1 lemon
1 large tomato, chopped
1 tablespoon chopped fresh tarragon leaves
¼ cup chopped fresh parsley
1 (4-ounce) can sardines, drained and chopped
Bioactive ingredients:
barley, olive oil, garlic, onion, lemon, tomato,
parsley, sardine
1.
In a large saucepan, combine the barley and water. Bring to a boil over medium-high heat.
2.
Reduce the heat to low. Cover the saucepan, and simmer for 45 minutes, or until the barley is tender yet still chewy and all (or most of) the water has been absorbed. Remove from the heat. Transfer to a large mixing bowl.
3.
Meanwhile, in a large stockpot, heat 1 tablespoon of oil over medium heat.
4.
Add the garlic, onion, paprika, salt, and pepper. Sauté for 8 to 10 minutes, or until tender and translucent. Remove from the heat. Stir into the bowl of barley.
5.
Drizzle the lemon juice and remaining 1 tablespoon of oil over everything.
6.
Gently stir in the tomato, tarragon, parsley, and sardines.
Per Serving:
Calories: 318; Total fat: 11g; Saturated fat: 2g; Protein: 13g; Total carbohydrates: 44g; Fiber: 9g; Sugar: 3g; Cholesterol: 40g
VARIATION:
Feel free to use farro instead of barley for an alternative grain. You can replace the sardines with canned tuna or chopped anchovies.