This is one of the “meals” (it’s really a side dish but I like to eat it as a meal) I’ve been making for years and usually resurrect come fall/winter. My family absolutely loves it too, even my little nephew (or at least he did at 4 years old, the last time he ate it)! I appreciate delicious vegetarian meals that satisfy me and this one fits the bill fo sho. The combination of the creamy squash, chewy barley, crisp red pepper & apple, and the contrasting savories and sweetness–it’s all just magic to me. And I guess if a four year old boy will relish something that only contains unrecognizable healthy ingredients, it is pretty magical.
Barley with Butternut Squash, Apple & Onion
Printable recipe with picture
3/4 teaspoon salt, divided
1/2 cup uncooked barley
1 tablespoon olive oil
2 cups butternut squash, peeled & diced
1 cup onion, chopped
1/2 cup sweet red pepper, diced
1 medium apple, peeled, cored, diced
1 1/2 teaspoons garlic, minced
3/4 teaspoon dried thyme
1/4 teaspoon black pepper
1/3 cup fat-free chicken or vegetable broth
Bring 3 cups of water and 1/2 teaspoon of the salt to a boil in a medium saucepan; add barley. Cover saucepan and simmer barley until tender, about 30 to 35 minutes; drain.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat; add squash and cook, stirring often, until it’s starting to soften–about five minutes. Add the onion and red pepper and cook for an additional 3 minutes.
Stir in apple, garlic, thyme, black pepper and remaining 1/4 teaspoon of salt. Cook, stirring, until apple is almost tender, about 2 minutes; stir in broth, scraping bottom of skillet with a wooden spoon to loosen any browned bits. Stir in cooked barley; toss over low heat to mix and coat. Remove from heat and serve.
Serves 4, about 1 cup per serving.
Per serving: 192 calories; 4.2 g fat; 0 g cholesterol; 37 g carbohydrate; 8 g fiber; 5 g protein; 5 Points Plus
Recipe source: WeightWatchers.com