Barley Jambalaya

  • Prep Time: 25 minutes

  • Cook Time: 1 hour

  • Serving Size: 1 1/4 cups

  • Serves: 6

  • Prep Time: 25 minutes
  • Cook Time: 1 hour
  • Serving Size: 1 1/4 cups

  • Serves: 6

Nutrition Facts

Serving Size 1 1/4 cups per serving (445g) Serves 6
Amount per serving
Calories 230
% Daily Value *
Total Fat 4.5g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 480mg 21%
Total Carbohydrate 40g 15%
Dietary Fiber 9g 32%
Sugars 9g
Includes 0g Added Sugars 0%
Protein 9g
Vitamin D 0mcg 0%
Calcium 84mg 6%
Iron 2mg 10%
Potassium 538mg 10%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:
Vitamin C: 37% Daily Value

Prep Time: 25 minutes Cook Time: 1 hour Serving Size: 1 1/4 cups Serves: 6

Nutrition Facts

Serving Size 1 1/4 cups per serving (445g) Serves 6
Amount per serving
Calories 230
% Daily Value *
Total Fat 4.5g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 480mg 21%
Total Carbohydrate 40g 15%
Dietary Fiber 9g 32%
Sugars 9g
Includes 0g Added Sugars 0%
Protein 9g
Vitamin D 0mcg 0%
Calcium 84mg 6%
Iron 2mg 10%
Potassium 538mg 10%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:
Vitamin C: 37% Daily Value

INGREDIENTS

1 cup instant pearl barley

4 cups water

2 whole bay leaves

3 medium onions

2 medium celery stalks

1 medium green, red, yellow, or orange bell pepper

2 medium cloves garlic

1 tablespoon canola oil

4 ounces ground turkey

2 (14 1/2 ounce) cans diced tomatoes, no salt added

1 teaspoon salt

1/2 teaspoon ground cayenne pepper

1 1/2 teaspoons dried oregano

1 teaspoon ground black pepper

STEPS

In Advance

  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 30 minutes.
  3. In a colander, drain barley. Set aside.

Preparation

  1.  Peel, rinse, and chop onions. Rinse and chop celery and pepper. Peel and chop garlic.
  2. In a large pot over medium-high heat, heat oil.
  3. Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
  4. Add ground turkey. Cook until turkey is cooked through, about 5 minutes more.
  5. Add tomatoes and their juices. Bring to a simmer.
  6. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.
  7. Add cooked barley to the mixture. Stir to combine. Add more water, if needed. Cook over low heat to blend flavors, about 5-10 minutes more.
  8. Remove bay leaves and serve.

Nutrition Facts

Serving Size 1 1/4 cups per serving (445g) Serves 6
Amount per serving
Calories 230
% Daily Value *
Total Fat 4.5g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 480mg 21%
Total Carbohydrate 40g 15%
Dietary Fiber 9g 32%
Sugars 9g
Includes 0g Added Sugars 0%
Protein 9g
Vitamin D 0mcg 0%
Calcium 84mg 6%
Iron 2mg 10%
Potassium 538mg 10%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:
Vitamin C: 37% Daily Value

*Adapted from Share Our Strength’s Cooking Matters.®

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*Adapted from Share Our Strength’s Cooking Matters.®

This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.

2019-06-10T15:03:23+00:00June 10th, 2019|Uncategorized|0 Comments

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