Fiber-rich barley provides lots of volume for relatively few calories. In this recipe, its mild nutty flavor combines deliciously with high-fiber vegetables and herbs.
Barley and Spinach-Stuffed Bell Peppers
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Ingredients
- 1 cup barley
- 3 cups water
- 1 pinch salt
- 1 teaspoon olive oil
- 1/4 teaspoon =ground nutmeg
- 1/4 teaspoon cayenne pepper
- 1 teaspoon kosher salt divided
- 1 10-ounce bag fresh spinach leaves
- 1/4 cup pine nuts
- 1/4 cup chopped dried apricots
- 1/4 cup chopped raisins
- 1/4 cup finely chopped red bell pepper
- 1/4 cup chopped red onion
- 1 egg white
- 1/4 cup chopped fresh Italian flat-leaf parsley
- 1 teaspoon dried oregano
- Freshly ground black pepper
- 8 small to medium red, yellow, or orange bell peppers tops sliced off, seeds removed
- 1/4 cup grated Romano cheese
- 2/3 cup balsamic vinegar
Instructions
- Combine barley and water in a medium saucepan with a pinch of salt. Bring to a boil. Cover, reduce heat, and simmer 50–60 minutes, until liquid is absorbed. Cool.
- Preheat oven to 400º. Place a frying pan over medium-high heat. Add olive oil, nutmeg, cayenne pepper, 1/2 teaspoon salt, and spinach. Toss to coat spinach evenly. Add pine nuts and mix again. Cook until wilted, about 3 minutes. Remove from heat; cool.
- In a large bowl, combine spinach mixture with cooked barley, remaining 1/2 teaspoon salt, apricots, raisins, bell pepper, onion, egg white, parsley, oregano, and pepper. Mix well.
- Line a baking sheet with foil. Place peppers, cut-side up, on baking sheet; stuff with barley-spinach mixture. Sprinkle with cheese. Place on middle rack in oven for about 20 minutes. Remove and allow to cool 10 minutes before serving.
- While peppers are cooking, heat vinegar in a small saucepan until boiling; reduce heat to medium-high and cook for about 5 minutes, until thickened. Remove from heat and cool slightly. Pour vinegar over peppers before serving.
Recipe Notes
Nutrition Facts
Barley and Spinach-Stuffed Bell Peppers
Amount Per Serving
Calories 203
% Daily Value*
Cholesterol 3mg
1%
Sodium 331mg
14%
Total Carbohydrates 33g
11%
Dietary Fiber 7g
28%
Protein 8g
16%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 203 cal, 24% fat cal, 6g fat, 1g sat fat, 3mg chol, 8g protein, 33g carb, 7g fiber, 331mg sodium
