barley
  • Prep Time:25 minutes

  • Cook Time: 1 hour

  • Serving Size:

  • Serves: 6 Servings

Ingredients

1 cup instant pearl barley
4 cups water
2 whole bay leaves
3 medium onions
2 small celery stalks
1 cup diced green
red
yellow
or orange bell pepper
2 medium cloves garlic
1 tablespoon canola oil
4 ounces ground turkey
2 (14.5-oz) cans diced tomato (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 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 Facts

Nutrients Amount
Total Calories 230
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 15 mg
Sodium 440 mg
Carbohydrates 41 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 80 mg
Iron 3 mg
Potassium 549 mg

Meeting Your MyPlate Goals on a Budget
MyPlate National Strategic Partners Toolkit

U.S. Department of Agriculture. MyPlate Kitchen Website. Barley Jambalaya. Recipe source: Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.