Pearled Grain Pots with Veggies
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(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
361
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 117.8 μg | (196 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 518 mg | (13 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅛ cups Pearl barley
- 3 cups vegetable stock (kept hot)
- 2 ⅔ cups Broccoli (cut into florets)
- 2 unwaxed Limes (juiced, some zest grated)
- 4 Tbsps grapeseed oil
- 4 Tomatoes (diced)
Preparation steps
1.
Rinse the barley in a sieve and then cook in the boiling stock for around 30 minutes until al dente.
2.
Blanche the broccoli in boiling, salted water for 1 minutes. Set aside 100 ml of the cooking water, then drain and rinse with cold water.
3.
Mix the lime juice with the broccoli water, oil, salt, ground black pepper and a pinch of sugar.
4.
Drain the barley and leave to cool, then stir in the broccoli and tomatoes. Add the dressing, season to taste and serve garnished with the lime zest.
