PointsPlus Barley and Roasted Vegetable Pilaf Recipe

PointsPlus Barley and Roasted Vegetable Pilaf Recipe
Staff Writer
Barley and Roasted Vegetable Pilaf

WeightWatchers.com

Barley and Roasted Vegetable Pilaf

Barley is often the overlooked grain, and it's not just for making beer. It's a satisfyingly chewy grain with a neutral taste that takes on surrounding flavors easily. Here, the roasted vegetables liven up fiber-rich barley.

6
Servings
277
Calories Per Serving
Deliver Ingredients

Notes

Note: This recipe can be kept for up to 3 days in the refrigerator.

Ingredients

  • 6  cups  water
  • 1 1/4  teaspoon  salt
  • 1  cup  barley
  • Cooking spray
  • 2  cups  peeled and diced butternut squash
  • 2  cups  peeled and diced turnips
  • medium-sized red onion, cut into 8 wedges
  • 2  teaspoons  olive oil
  • 1/8  teaspoon  cayenne
  • 2  tablespoons  dried currants
  • 1/2  teaspoon  ground cumin
  • 1/8  teaspoon  cinnamon
  • 6  tablespoons  almonds, chopped and toasted

Directions

Bring the water and 1 teaspoon of the salt to a boil in a large saucepan. Add the barley, cover, and simmer until tender, about 35 minutes.

Meanwhile, preheat the oven to 450 degrees.

Line a rimmed baking sheet with foil and coat with cooking spray. Place the squash, turnips, and onion on the baking sheet. Drizzle with oil and season with the remaining salt and cayenne. Toss to combine. Roast, tossing the vegetables once or twice, until lightly charred and tender, about 20-25 minutes.

Drain the barley and return to the pot. Stir in the currants, cumin, cinnamon, and roasted vegetables. Toss with the almonds just before serving.

Nutritional Facts

Total Fat
5g
7%
Sugar
10g
11%
Saturated Fat
1g
4%
Cholesterol
2mg
1%
Carbohydrate, by difference
54g
42%
Protein
7g
15%
Vitamin A, RAE
302µg
43%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
4mg
5%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
177mg
18%
Choline, total
15mg
4%
Fiber, total dietary
6g
24%
Folate, total
97µg
24%
Iron, Fe
13mg
72%
Magnesium, Mg
66mg
21%
Manganese, Mn
1mg
56%
Niacin
7mg
50%
Pantothenic acid
1mg
20%
Phosphorus, P
193mg
28%
Riboflavin
1mg
91%
Selenium, Se
11µg
20%
Sodium, Na
205mg
14%
Thiamin
1mg
91%
Water
322g
12%
Zinc, Zn
2mg
25%

Barley Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Barley Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.