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
- 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 30 minutes.
- In a colander, drain barley. Set aside.
Preparation
- Peel, rinse, and chop onions. Rinse and chop celery and pepper. Peel and chop 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 turkey is cooked through, 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, if needed. Cook over low heat to blend flavors, about 5-10 minutes more.
- 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
An Equal Opportunity Institution
*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.
