Barley Jambalaya
A dish — instant pearl barley and whole bay leaves carry it.
contains glutencontains meat
Ingredients
US
Metric
- 240 ml instant pearl barley
- 950 ml water
- 2 whole bay leaves
- 3 medium onions
- 2 small celery stalks
- 240 ml diced green (red, yellow, or orange bell pepper)
- 2 medium cloves garlic
- 15 ml canola oil
- 115 g ground turkey
- 2 (14.5-oz) cans diced tomato (no salt added)
- 5 ml salt
- 2 ml ground cayenne pepper
- 7 ml dried oregano
- 5 ml ground black pepper
Steps
- In a colander, rinse barley under cold water.
- In a medium pot over high heat, bring barley, water, and bay leaves to a boil. Reduce heat to low and cover. Cook barley until tender and water is absorbed, about 20-30 minutes.
- In a colander, drain barley. Set aside.
- Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.
- In a large pot over medium-high heat, heat oil.
- Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
- Add ground turkey. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.
- Add tomatoes and their juices. Bring to a simmer.
- Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.
- Add cooked barley to the mixture. Stir to combine. Add more water or broth, if needed. Cook over low heat to bled flavors, about 5-10 minutes more.
- Remove bay leaves and serve.
Nutrition (per serving)
| Calories | 230 |
|---|---|
| Protein | 9.0 g |
| Fat | 5.0 g |
| Carbs | 41.0 g |
| Fiber | 9.0 g |
| Sodium | 440 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)