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Barley and Spinach-Stuffed Bell Peppers

Servings 8 people
Calories 203kcal

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.

Notes

[ultimate-nutrition-label id="" align=""]
PER SERVING: 203 cal, 24% fat cal, 6g fat, 1g sat fat, 3mg chol, 8g protein, 33g carb, 7g fiber, 331mg sodium

Nutrition

Calories: 203kcal | Carbohydrates: 33g | Protein: 8g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 331mg | Fiber: 7g