|2 servings||calories per servings 560||protein serving 14 g||carbs per serving 90 g||total fat per serving 21 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 corn and summer squash, and then garnished with green onion, fresh parsley, and a plant-based “cheese” mixture made with nutritional yeast, herbs and ground pecans. A melange of snap beans, tomatoes and pecans - all roasted together in the oven - add additional layers of rich and bright flavors to this entirely vegan dish.
|Nutrition Facts||/ Per Serving|
|Total Fat||21 g|
|Saturated Fat||3 g|
|Trans Fat||0 g|
|Total Carbohydrates||90 g|
|Dietary Fiber||18 g|
• Heat oven to 400° F.
• Place a saucepan over high heat. Add barley, bouillon, 3 1/2 cups water and liquid aminos.
• When mixture boils, reduce heat to maintain a boil. Cook, stirring occasionally, 10 minutes.
MISE EN PLACE
• Trim beans
• Quarter squash lengthwise; cut crosswise into small pieces.
• Shuck corn. Cut kernels from corn; scrape milky liquid from cob. Add cobs to barley pan.
• Cut green onion, keeping white and green parts separate.
• Pick and chop parsley leaves.
• On a baking sheet, toss beans in 2 teaspoons olive oil.
• Spread in a single layer. Roast in oven 10 minutes.
While beans roast, stir squash, corn and onion whites into barley. Cook, stirring often, until barley is tender and liquid is absorbed, 10-15 minutes.
While barley cooks:
• Stir beans.
• Add tomatoes, pecans and 1/4 teaspoon kosher salt.
• Roast in oven until tomatoes are tender and pecans brown, about 5 minutes.
• Stir onion greens, parsley and 1/2 teaspoon pepper into barley. Taste and adjust seasoning as desired with kosher salt.
• Divide between 2 plates.
• Divide beans and tomatoes between plates.
• Garnish with vegan-pecan ‘cheese,’ and 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...