|2 servings||calories per servings 490||protein serving 19 g||carbs per serving 65 g||total fat per serving 18 g|
The key to a wholesome, nutrient-packed dish that’s as filling as it is flavorful is to start with a fiber-rich whole grain base and build up from there with your favorite in-season staples. We chose to pair bouncy pearl barley with sweet potato and sautéed garlicky mushrooms, and then garnished it with green onion, fresh parsley, and microgreens. Benne seeds (called sesame seeds outside of the South) add a subtle pop in texture to the dish.
|Nutrition Facts||/ Per Serving|
|Total Fat||18 g|
|Saturated Fat||3 g|
|Trans Fat||0 g|
|Total Carbohydrates||65 g|
|Dietary Fiber||9 g|
MISE EN PLACE
• Peel sweet potato; cut into 1/2-inch dice.
• Discard mushroom stems; thinly slice caps.
• Peel and chop garlic.
• Finely chop green onion, keeping white and green parts separate.
• Pick and finely chop parsley.
• Place a saucepan over high heat. Add barley, sweet potato, bouillon cube and 3 cups water.
• When water boils, reduce heat to medium-high. Cook at an active boil until most of the water has been absorbed and barley and sweet potato are tender, about 20 minutes.
• Remove from heat. Keep warm until ready to serve.
While barley cooks:
• Place a skillet over medium-high heat. Add 2 teaspoons cooking oil. When oil is hot, add garlic and onion whites. Cook, stirring, until fragrant, about 1 minute.
• Add mushrooms in a single layer. Cook without disturbing until lightly browned on bottom, 1-2 minutes.
• Cook, tossing, until mushrooms are tender and shiny, 1 minute.
• Stir in 2 tablespoons water, smoked paprika and 1/4 teaspoon kosher salt.
• Cook, stirring, until mushrooms are coated in seasoning, about 1 minute.
• Sprinkle with benne seeds. Remove from heat.
• Uncover barley. Stir in 1 teaspoon cooking oil.
• Fold in onion greens and parsley. Taste and adjust seasoning as desired.
• Divide barley between 2 bowls.
• Top with mushrooms and microgreens. Enjoy!
Nancie McDermott is a cookbook author and cooking teacher fascinated by the people, stories, and places behind the food. A NC native and graduate of UNC Chapel Hill, she loves exploring the history, culture, and distinctions within the regional cuisines of the American South. Nancie is a member of the International Association of Culinary Professionals, Les Dames d’Escoffier, Association of Food Journalists, and the Southern Foodways Alliance, and lives with her family in Chapel Hill NC.Learn More...