Curried Barley Pilaf Recipe

Quick-cooking barley is loaded with soluble fiber, the type that helps lower cholesterol and keeps your heart healthy. Turmeric gives this fast and colorful side dish its vibrant yellow hue.

This Curried Barley Pilaf recipe also contains curcumin, which has been the focus of numerous scientific studies suggesting it may inhibit the growth of cancer cells, reduce inflammation and maybe even safeguard our brain.

Cashews, like all nuts, contain heart-healthy monounsaturated and polyunsaturated fats, and they're high in the antioxidant vitamin E.

Curried Barley Pilaf

    Prep Time: 15 minutes

    Cook time: 20 minutes

    Yield: 8 servings of 1/2 cup each

Curried Barley Pilaf Ingredients

    1 tablespoon extra-virgin olive oil

    1 1/3 cups diced onion

    2 large garlic cloves, finely minced

    1 1/4 teaspoons curry powder

    1/2 teaspoon turmeric

    1/2 teaspoon allspice

    1/4 teaspoon salt

    1/8 teaspoon ground black pepper

    3 cups fat-free, lower-sodium chicken broth*

    1 cup quick-cooking barley

    1/2 cup packed seedless raisins

    1/3 cup cashews (halves and pieces)

    *Use vegetable broth for vegetarian side dish

Curried Barley Pilaf Recipe Directions

    1. Heat oil in a 12-inch skillet over medium-high heat.

    2. Add onion and garlic and saute until crisp-tender, about 5 minutes.

    3. Stir in curry, turmeric, allspice, salt, pepper and chicken broth.

    4. Bring to a boil; add barley and raisins.

    5. Cover, reduce heat and simmer for 15 to 20 minutes, or until barley is tender and nearly all liquid is absorbed.

    6. Remove from heat. Let it stand, covered, for 3 minutes.

    7. Stir in cashews and serve immediately.

Curried Barley Pilaf Nutrition information (per serving)

    177 calories

    5 g protein

    30 g carbohydrate

    5 g fat (0.5 g saturated)

    0 mg cholesterol

    280 mg sodium

    288 mg potassium

    29 mg calcium

    1.7 mg iron

    10 IU vitamin A

    3 mg vitamin C

    5 g fiber

 

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Curried Barley Pilaf Recipe - Healthy Eating Recipes

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