Simple Barley Casserole

This very inexpensive, easy-to-make, and delicious side dish is a pleasant change from the usual rice,

High fiber, low fat: 
Barley Casserole.

potatoes, or pasta. Doubled, it makes a great buffet dish. If you do double this recipe, cook it 90 min. in a 2 qt. (2 L) casserole. High in fiber and low in calories, barley is a great - and often-overlooked - dietary choice. I absolutely love it! 

Simple Barley Casserole:

2 tbsp. (30 mL) butter or margarine
2 tsp. (10 mL) canola oil
1 10-fl. oz. (284 mL) can sliced mushrooms, drained (see Note), or 5 large fresh mushrooms
1/4 c. (60 mL) chopped onion
1/4 c. (60 mL) chopped red or yellow sweet bell pepper (“capsicum”)
1 c. (250 mL) pot or pearl barley (see Nutritional Note)
1 c. (250 mL) beef stock
1-1/2 c. (375 mL) boiling water
1/4 tsp. (1.2 mL) salt
1/4 tsp. (1.2 mL) coarsely ground pepper
1/4 tsp. (1.2 mL) garlic powder
1/3 c. (80 mL) grated cheese, for topping
1 tsp. (5 mL) fresh parsley, finely minced, if desired

Preheat oven to 325 deg. F. In medium skillet on medium-high heat, melt butter together with oil. Add mushrooms, onion, and pepper. Sauté until tender but not brown. Rinse barley in a sieve under cold, running water. Add to skillet, stirring until barley starts to brown. 

Sauté over medium-high heat until barley browns.

Combine beef stock and boiling water. Add to barley mixture slowly, so hot barley sizzles. Season and add garlic. Transfer to spray-greased 1 qt. (1 L) casserole. 

Combine well, transferring to covered casserole.

Bake, covered, 1 hr., until barley is tender and liquid has been absorbed. Fluff with a fork, topping with cheese and a flurry of parsley. Serves 6. 

Note: Save the drained mushroom liquid to add as part of the total liquid in this recipe.  

Nutritional Note: Either pot or pearl barley works well in this recipe. Pearl barley has been “polished” to look prettier, with considerable nutrient loss. Pot barley is more nutrient-dense than pearl barley. Although it is not as “pretty,” it has a slight crunch and is a better nutritional choice.