Barley, Shiitake Mushroom and Spinach Pilaf
- Yield: 4 servings
- 1cup pearled barley
- 4cups water or canned vegetable broth or homemade vegetable stock
- 1teaspoon canola oil
- 2teaspoons dark Oriental sesame oil
- 1medium onion, diced (about 1 cup)
- 2 garlic cloves, minced
- 4ounces shiitake mushrooms, cleaned and sliced
- 8ounces white mushrooms, cleaned and sliced
- 2cups loosely packed spinach leaves
- 1teaspoon sesame seeds
- 1teaspoon low-sodium tamari
- 1/2teaspoon cayenne pepper
- To make Barley: Place ingredients in a saucepan and bring to a boil over high heat. Reduce heat to low and simmer, covered, 45 minutes or until barley is tender and liquid is absorbed.
- To make Pilaf: Meanwhile, heat a large nonstick skillet over medium heat. Add canola and sesame oils. When oils are heated, add onions and cook, stirring occasionally, for 5 to 7 minutes or until well browned. Add a sprinkling of water to pan to prevent sticking, if necessary.
- Add garlic, and shiitake and regular mushrooms. Continue cooking, stirring occasionally, another 3 minutes. Add spinach leaves, cooked barley and sesame seeds; continue to cook 3 to 5 minutes or until barley is heated through and spinach is wilted. Season with tamari and cayenne pepper.
- One-pot variation: To make this a meal in one, add 8 ounces of diced firm tofu after adding the mushrooms.
Nutritional Info *per serving
- Calories 254
- Fat 5g
- Cholesterol 0mg
- Sodium 72mg
- Carbohydrate 47g
- Protein 8g