Barley, Edamame and Brussels Sprouts Recipe

Looking for an easy Barley, Edamame and Brussels Sprouts recipe? Learn how to make Barley, Edamame and Brussels Sprouts using healthy ingredients.


Submitted by raeannequinton

Makes 2 servings



This take on fried rice has less saturated fat, but more protein and fiber.

Recipe Ingredients for Barley, Edamame and Brussels Sprouts

1/2 cup barley
1/2 cup edamame
1 tablespoons extra virgin olive oil
1 tablespoon minced ginger
1 clove garlic
10 brussels sprouts
1/2 pound spinach
1/3 cup cashews

Recipe Directions for Barley, Edamame and Brussels Sprouts

  1. Directions

  2. 1.In a small saucepan, bring 2 cups of water and 1/4 teaspoon salt to a boil. Add the barley, cover, and simmer until just tender, about 40 minutes. Add the edamame beans, stir, and cover; continue cooking until barley is tender and edamame is bright green, about 5 minutes more. Remove from heat and fluff barley with a fork.

  3. 2.Heat 1/2 tablespoon oil in a large skillet over medium heat. Cook ginger and garlic until fragrant, about 1 minute. Add the brussels sprouts and cook, stirring, until bright green and tender, about 2 minutes.

  4. 3.Add remaining 1/2 tablespoon oil to the pan. Add the spinach and cashews to the pan, and cook until the spinach has wilted, about 2 minutes, stirring constantly. Stir in barley and edamame. Season to taste with salt and crushed red pepper.

  5. Read more at Wholeliving.com: Barley with Brussels Sprouts, Spinach, and Edamame

Categories

Main Dish

Nutrition Facts
Serving Size 352.2g
Amount Per Serving
Calories
526
Calories from Fat
212
% Daily Value*
Total Fat
23.6g
36%
Saturated Fat
3.9g
20%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
133mg
6%
Potassium
1778mg
51%
Total Carbohydrates
63.4g
21%
Dietary Fiber
17.8g
71%
Sugars
4.2g
Protein
24.3g
Vitamin A 230% Vitamin C 220%
Calcium 31% Iron 56%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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