Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve alongside an entree with sliced tomatoes.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1/2 cup Pearled Barley
  • 1 1/2 cups water
  • 1/2 teaspoon salt
  • 1 teaspoon toasted Sesame Oil
  • 1 Spanish onion, sliced into thin half moons
  • 1/2 head of green cabbage, shredded
  • 1/2 bunch Kale, thinly sliced
  • 1 cup water
  • pinch of salt
  • 1 tablespoon caraway seeds
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Place barley, water and salt into a 3 quart saucepan with lid. Bring to a boil over high heat, reduce heat to low and simmer for 50 minutes. Take off of heat source and allow to steam-cook another 10 minutes. Meanwhile, heat oil in a large pot. Sauté vegetables, beginning with the onion, for 1-2 minutes. Add cabbage and Kale, sautéing 2-3 minutes. Sprinkle with salt. Pour water and caraway seeds over greens; stir and cover. Simmer 15-20 minutes. Liquid should cook down so greens are not soggy. Serve greens over barley.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 112
    Calories from Fat 23
     % Daily Value*
    Total Fat 3g4%
      Saturated Fat 0g2%
      Mono Fat 1g 
    Sodium 333mg14%
    Total Carbs 21g7%
      Dietary Fiber 8g30%
    Protein 5g 
    Iron12%
    Calcium14%
    Vitamin B-620%
    Vitamin C82%
    Vitamin E6%
    Vitamin A74%
    Selenium7%
    Manganese35%
    Copper10%
    Zinc5%
    Pantothenic acid3%
    Niacin7%
    Riboflavin12%
    Thiamin13%
    Folate13%
    Potassium13%
    Phosphorus8%
    Magnesium11%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.