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
375
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.

Nutritional Facts

Total Fat
7g
10%
Sugar
21g
23%
Saturated Fat
2g
8%
Carbohydrate, by difference
72g
55%
Protein
10g
22%
Vitamin A, RAE
294µg
42%
Vitamin B-12
1µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
5mg
7%
Vitamin E, added
2mg
13%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
394mg
39%
Choline, total
28mg
7%
Fiber, total dietary
7g
28%
Folate, total
153µg
38%
Iron, Fe
29mg
100%
Magnesium, Mg
103mg
32%
Manganese, Mn
1mg
56%
Niacin
12mg
86%
Pantothenic acid
2mg
40%
Phosphorus, P
292mg
42%
Riboflavin
1mg
91%
Selenium, Se
21µg
38%
Sodium, Na
121mg
8%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
2µg
13%
Water
298g
11%
Zinc, Zn
3mg
38%

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.