Vegetable Barley Paella
Paella is delicious, festive, and with this recipe, a dish you can make at home. We're using barley for a high fiber, low glycemic twist on this Spanish favorite.
Ingredients
1 cup well rinsed pearled barley
2 cups water
1 cup onion, diced
2 T extra virgin olive oil
1 cup peas, fresh or frozen
1/2 cup roasted pepper, cut into 1/2" wide strips
1 cup artichoke hearts, quartered, canned or frozen
1 T capers
1 cup white wine
1 tsp smoked paprika
1/2 tsp turmeric
1/2 cup black beans, cooked and rinsed (optional)
1/2 cup fresh chopped parsley
Preparation
Pre-heat the oven to 350 degrees.
Rinse the barley in strainer until the water runs clear. Set aside to drain.
Heat an ovenproof pan over medium heat. Add the rinsed barley and chopped onion to the pan and toast for five minutes, stirring regularly and making sure that barley does not burn or stick to bottom of pan. Add the turmeric and 2 cups of water to the hot barley. Stir until the yellow color of the turmeric is dispersed. Cover, lower heat, and cook for 25 minutes.
Blend the smoked paprika, olive oil, capers, peas and optional black beans into the pan with the barley. Stir in the white wine and gently mix. Layer the roasted red peppers and artichoke quarters on top of the barley. Cover and bake in the oven for 15 minutes. Remove the cover and bake for another 5 minutes. Garnish with the chopped parsley.
Nutritional Statement per serving: Calories 215: Protein (g) 10; Carbohydrates (g) 37; Total Fiber (g) 10; Soluble Fiber (g) 3; Sugars (g) 3; Fat (g); 6; Saturated Fat (g)1; Monounsaturated Fat (g) 4; Polyunsaturated Fat (g)1; Trans Fatty Acid (g) 0; Cholesterol (mg) 0; Calcium (mg) 40; Magnesium (mg) 55; Potassium (mg) 285; Sodium (mg) 170..
