Barley Spinach and Mushroom Skillet
Barley Spinach and Mushroom Skillet - Refined dish for veggie fans
Healthy, because
Even smarter
Nutritional values
Mushrooms are a great source of minerals, which also provides copper. The trace element is needed for the formation of connective tissue and melanin. This pigment is responsible for the natural coloring of the hair.
Instead of pearl barley, you can also serve the mushroom spinach pan with whole wheat pasta, quinoa, millet or buckwheat. For the pesto, you can also use almonds, walnuts or pine nuts instead of sunflower seeds. Basil can be well replaced by other herbs or spicy salads. Here, for example, arugula or parsley are a great choice.
(Percentage of daily recommendation)
| Calorie | 574 cal. | (27 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 79 μg | (132 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 32.1 μg | (71 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 299 mg | (30 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 7 ¼ ozs Pearl barley
- salt
- 4 Tbsps Sunflower seed
- 2 small garlic cloves
- 2 ¾ ozs Parmesan
- 3 handfuls basil leaves
- peppers
- 1 splash lemon juice
- 3 ozs olive oil
- 1 shallot
- 38 ozs Mushrooms (e.g. mushrooms, oyster mushrooms)
- 1 handful Spinach
Kitchen utensils
Preparation steps
Cook pearl barley in 3 times the amount of boiling salted water according to package directions for 20-30 minutes.
For the pesto, toast sunflower seeds in a hot pan without fat over medium heat for 3 minutes; then remove and let cool. Meanwhile, peel and dice garlic. Grate Parmesan cheese. Wash basil leaves and shake dry.
Put 2 tablespoons of sunflower seeds, half of the garlic, 2 tablespoons of grated Parmesan cheese and 2 handfuls of basil leaves in a tall container. Add a little salt, pepper, lemon juice and 9 tablespoons olive oil and blend with a hand blender to a pesto. Pour into a bowl and set aside.
Peel and finely dice the shallot. Clean mushrooms thoroughly and cut into small pieces. Sort spinach, wash and shake dry. Heat remaining olive oil in a frying pan. Sauté mushrooms in it for 2-3 minutes over high heat. Add shallot, remaining garlic and spinach and cook, tossing, over medium heat for 2-3 minutes. Season everything with salt and pepper.
Drain pearl barley, loosen with a fork and mix back in the pot with a good half of the pesto. Then add the pearl barley to the mushrooms and toss briefly.
Pour the contents of the pan onto plates and serve garnished with the remaining sunflower seeds, Parmesan cheese and basil. Serve the remaining pesto separately.
