Baked Barley-Almond Pilaf with Kale
This flavorful side dish would serve four as a vegetarian main dish. If fresh kale is not available, you can substitute shredded spinach--about 16 cups.
  • 2 teaspoons olive oil
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 1 cup pearled barley
  • 1/4 cup no-salt-added tomato paste
  • 1 teaspoon chili powder
  • 3/4 teaspoon sea salt
  • 12 cups kale, shredded
  • 1/2 cup raisins
  • 1/3 cup slivered almonds, toasted

1. Preheat oven to 350°F. In nonstick Dutch oven or flameproof casserole, heat oil over low heat. Add onion and garlic and cook, stirring frequently, seven minutes or until onion is tender. Stir in barley and cook one minute, stirring to coat.

2. Add 4 cups of water, tomato paste, chili powder, and salt and bring to a boil. Cover and transfer to oven.

3. Bake 25 minutes. Stir in kale and raisins, return pan to oven, re-cover, and cook 10 minutes or until barley is tender. Stir in toasted almonds and serve.

Nutritional Information
Per serving: 306 calories, 6.9g total fat, 0.7g saturated fat, 3.7g monounsaturated fat, 1.7g polyunsaturated fat, 10.2g dietary fiber, 11g protein, 57g carbohydrate, 0mg cholesterol, 369mg sodium.
Good source of: beta carotene, fiber, lycopene, magnesium, potassium, vitamin B6, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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