Barley Sweet Potato & Broad Bean Pilaf

May 30, 2023May 30, 20230 9
Barley Sweet Potato & Broad Bean Pilaf with Fresh Coriander
in Vegetarian

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon 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 teaspoons vegetables or 3 teaspoons 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

Nutrision Information

Servings Per Recipe
4
Calories
388
Sugar
8g
Fat
6g
Barley Sweet Potato & Broad Bean Pilaf is a popular vegetarian dish which originated in the Middle East. It is a flavorful and hearty meal that is perfect for dinner. This dish is packed with nutrients such as fiber, protein, vitamins, and minerals which makes it a healthy food choice. The combination of sweet potato, broad beans, and barley provides a sweet and savory flavor that is oh so satisfying. The addition of fresh coriander gives this dish an extra flavor punch which leaves you wanting more.

Instructions

1.Heat oil in a large nonstick saucepan over medium heat.
2.Add onion, celery and garlic to the pan and stir occasionally for 3 minutes or until they are soft.
3.Add barley to the pan and stir for 1 minute until well combined.
4.Add water and stock powder to the pan, then bring to the boil.
5.Reduce heat to low, cover and simmer for 20 minutes.
6.Add sweet potato and broad beans to the pan and cook for another 10 minutes or until the barley and vegetables are tender and the liquid has been absorbed.
7.Add salt and pepper according to taste.
8.Stir in coriander and serve hot.

PROS

This dish is high in fiber which helps maintain digestive health.

It’s vegetarian, making it a great meat-free alternative.

It’s a great source of energy because it’s a balanced mix of carbohydrates and proteins.

CONS

It may not be suitable for someone who is gluten intolerant as it contains barley.

It may also not be suitable for someone with FODMAP intolerance as onions and celery are high in FODMAPS.

HEALTH & BENEFITS

Barley is high in fiber which helps maintain digestive health and can help lower cholesterol.
Broad beans are a good source of protein, folate, and fiber which are essential for maintaining a healthy body.
Sweet potato is rich in vitamins A and C which are essential for maintaining good eyesight, skin health and immune system functioning.

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