Barley Jambalaya

A dish — instant pearl barley and whole bay leaves carry it.

Serves 6 · Grains

contains glutencontains meat

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Ingredients

Units: 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

  1. In a colander, rinse barley under cold water.
  2. 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.
  3. In a colander, drain barley. Set aside.
  4. Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.
  5. In a large pot over medium-high heat, heat oil.
  6. Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
  7. Add ground turkey. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.
  8. Add tomatoes and their juices. Bring to a simmer.
  9. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.
  10. 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.
  11. Remove bay leaves and serve.
Nutrition (per serving)
Calories230
Protein9.0 g
Fat5.0 g
Carbs41.0 g
Fiber9.0 g
Sodium440 mg

Source

USDA MyPlate Kitchen — Public domain (U.S. government work)