Recipe: Barley Pilaf

Barley is an underrated grain! Many people think of it as a soup grain, and it is delicious there, as well, but in this house, barley pilaf has been a favorite for decades.

Barley is high in fiber and fiber. There are claims that consuming barley may lower cholesterol, blood sugar, and insulin levels. Why not include this whole grain in your diet? And by “diet” I mean way of eating, not restriction.

In the Trim Healthy Mama way-of-eating, whole complex carbs form one of the anchors for an E (energizing) meal that also includes a lean protein and plenty of vegetables in a low-fat meal!

Barley Pilaf is a great side dish with lean fish. This past weekend, I served it with home-smoked salmon as a crossover meal (fats and carbs both) because it is often simpler when I’m serving a crowd. Everyone loved the salmon, but the barley pilaf may have been the star of the show.

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Ready? Let’s get started!

Recipe: Barley Pilaf — THM E

Serves 6-8 as a side dish

Having one heavy pot that can go on the stovetop and in the oven is a huge help for this recipe, though you can transfer the sautéed veggies and grain to an ovenproof dish before baking if you need to. I have a 5-quart Kirkland enameled cast iron Dutch oven (shown in the photos) that I use multiple times a week for anything soups, stews, casseroles, etc. This Crock Pot brand Dutch oven is similar.

Preheat oven to 350º.

In your Dutch oven, sauté:
• 1 tbsp tallow or other fat that is solid at room temperature (coconut oil or butter or lard will also work)
• 1/2 cup chopped onions
• 6-8 mushrooms, chopped
• 1/2 cup peppers, chopped
• 1/2 cup celery, chopped
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon ground black pepper (or to taste)

Sauté on medium until the onions are translucent.

Then add:

• 1.5 cups raw pot barley

Sauté over low heat until the barley is golden or gently brown, about ten minutes.

Remove from heat. Stir in:

• 5 cups beef stock OR chicken stock OR water (I used about half stock and half water this time).

Cover and place in preheated oven for 75-90 minutes or until all liquid has been absorbed. Fluff and serve!

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The heroine, Sadie, will love this barley pilaf in her Trim Healthy Mama journey!