Pepper Potato Barley combines a few wonderful taste treats into one dish. Barley has a chewy texture and nutty flavor when it is cooked, similar to brown rice. This grain makes an excellent choice as the starring ingredient in main courses, side dishes, breakfast fare and more.

Pepper Potato Barley Prep Time: 10 min
Cook Time: 10 min
Ready In: 25 min

Servings: 6

3 large Poblano Chilies, sliced
1 medium Onion, chopped
1 tbsp Olive Oil or Vegetable Oil
1, 12 oz Russet Potato, unpeeled, cooked, cubed
2 cup cooked Barley
2 tbsp finely chopped Cilantro Leaves
½ tsp dried Cumin
1 dash Salt, to taste
1 dash Cayenne Pepper, to taste

Sauté chilies and onion in oil in large skillet until crisp-tender, about five minutes.
Add barley to skillet; cook over medium heat until hot through, three to four minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.

Tips & Notes
Barley, in addition to its versatility, is a nutritious food that is high in fiber and low in fat.
Whole grain barley is a healthy high-fiber, high-protein grain boasting numerous health benefits. Although soup is the most popular way to eat barley, you can use it like any other grain such as couscous or rice.
According to the FDA, barley’s soluble fiber reduces the risk of coronary heart disease and can lower cholesterol. Barley also contains insoluble fiber, which reduces the risk of type 2 diabetes and colon cancer.
Dehulled barley, or hulless barley, is unprocessed and takes longer to cook than pearl or pearled barley, which is more common. Quick cooking barley is just as healthy, yet takes only 10 minutes to cook. Try adding a handful of quick cooking barley to a simmering pot of soup.
And if you want to try barley, keep in mind that 98 percent of barley grown in the United States will never make it into your soup. Barley is refined to make barley malt – a key ingredient in beer.

Nutritional Information Per Serving
Calories: 147
Total Fat: 2.8g
Cholesterol: 0mg
Sodium: 10mg
Total Carbohydrates: 29g
Protein: 2.7g


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Filed under: Recipes for Diabetics

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