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Barley Jambalaya

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Barley Jambalaya
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Barley Jambalaya
En Español

Fivestar Rating
(213 votes)
Recipe Total Cost
  • Makes: 6 Servings
  • Prep Time: 25 minutes
  • Cook Time: 60 minutes

Ingredients

  • 1 cup instant pearl barley
  • 4 cups water
  • 2 whole bay leaves
  • 3 medium onions
  • 2 small celery stalks
  • 1 cup diced green, red, yellow, or orange bell pepper
  • 2 medium cloves garlic
  • 1 tablespoon canola oil
  • 4 ounces ground turkey
  • 2 (14.5-oz) cans diced tomato (no salt added)
  • 1 teaspoon salt
  • 1/2 teaspoon ground cayenne pepper
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon ground black pepper

Directions

In Advance

1. In a colander, rinse barley under cold water.

2. In a medium pot over high heat, bring barley, water, and bay leaves to a boil. Reduce heat to low and cover. Cook barley until tender and water is absorbed, about 20-30 minutes.

3. In a colander, drain barley. Set aside.

Preparation

4. Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.

5. In a large pot over medium-high heat, heat oil.

6. Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.

7. Add ground turkey. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.

8. Add tomatoes and their juices. Bring to a simmer.

9. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.

10. Add cooked barley to the mixture. Stir to combine. Add more water or broth, if needed. Cook over low heat to bled flavors, about 5-10 minutes more.

11. Remove bay leaves and serve.

Notes

Chef's Notes:

1. To save time, cook barley up to 2 days in advance. Refrigerate until ready to use. Add to pot in step 10. Or, use another whole grain you have made in advance, like brown rice.

2. When doubling this recipe, do not double cayenne pepper unless you prefer a very spicy dish.

3. For a vegetarian option, use cooked or canned pinto or black beans, rinsed and drained, in place of meat.

Materials: Can opener, Colander, Cutting board, Large pot with lid, Measuring Spoons, Medium pot with lid, Mixing spoon, Sharp knife.

 

Source:

Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners

Nutrition Information

Serving Size: One Serving: 1.5 Cups
Nutrients Amount
Total Calories 230
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 15 mg
Sodium 440 mg
Carbohydrates 41 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 80 mg
Iron 3 mg
Potassium 549 mg
N/A - data is not available
Nutrients Amount
Total Calories 230
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 1 mg
Cholesterol 15 mg
Carbohydrates 41 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 80 mg
Potassium 549 mg
Sodium 440 mg
Copper 248 mg
Iron 3 mg
Magnesium 53 mg
Phosphorus 144 mg
Selenium 13 mcg
Zinc 1 mg
Vitamins
Vitamin A 45 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 48 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 14 mcg
Folate 51 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 37 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Grains
1 ounce
Protein Foods
1/2 ounces