PointsPlus Barley and Roasted Vegetable Pilaf Recipe

Staff Writer
PointsPlus Barley and Roasted Vegetable Pilaf Recipe
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.

Ready in
58 m
6
Servings
253
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
  • 1 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.

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.

Nutritional Facts

Total Fat
10g
15%
Sugar
6g
N/A
Saturated Fat
0.9g
4.5%
Protein
6g
13%
Carbs
37g
12%
Vitamin A
250µg
28%
Vitamin B6
0.3mg
12.5%
Vitamin C
20mg
34%
Vitamin E
3mg
14%
Vitamin K
2µg
3%
Calcium
80mg
8%
Fiber
8g
34%
Folate (food)
32µg
N/A
Folate equivalent (total)
32µg
8%
Iron
2mg
12%
Magnesium
86mg
21%
Monounsaturated
6g
N/A
Niacin (B3)
2mg
12%
Phosphorus
151mg
22%
Polyunsaturated
3g
N/A
Potassium
493mg
14%
Riboflavin (B2)
0.2mg
11.6%
Sodium
533mg
22%
Thiamin (B1)
0.3mg
19.4%
Zinc
1mg
9%

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