Barley and Sweet Potato Pilaf
Recipe: #9640
May 19, 2013
Categories: Beans, Gluten-Free Heart Healthy, Kosher, Low Cholesterol, Low Fat, No Eggs, Non-Dairy, Vegan, Vegetarian, Vegetarian Dinner, Vegan Dinner, more
"Recipe by Chef Del Sroufe - Forks Over Knives cookbook. The vegetable stock is listed in the ingredients you can make it or use your favorite stock, if you choose to make this one just make sure to make it well in advance, the stock amounts yields about 6 cups, the stock keeps for up to a week in the refrigerator and several months in the freezer. Freeze stock in ice cube trays, and then keep frozen stock cubes on hand to add to dishes that call for small quantities of stock or water. Cooking time does not include the stock"
Original is 3 servings
Ingredients
- VEGETABLE STOCK
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Nutritional
- Serving Size: 1 (940.9 g)
- Calories 593.6
- Total Fat - 6.1 g
- Saturated Fat - 1.5 g
- Cholesterol - 78 mg
- Sodium - 676.3 mg
- Total Carbohydrate - 120.8 g
- Dietary Fiber - 10.2 g
- Sugars - 26.5 g
- Protein - 17.9 g
- Calcium - 340.9 mg
- Iron - 13 mg
- Vitamin C - 237.4 mg
- Thiamin - 0.4 mg
Step by Step Method
Step 1
Place the onion in a large saucepan and saute over medium heat in a small amount of oil for about 6 minutes. Add the garlic and cook 2-3 minutes more.
Step 2
Add the vegetable stock and barley and bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 30 minutes.
Step 3
Add the sweet potato and cook for 15 minutes longer, or until the potatoes and barley are tender.
Step 4
Stir in the tarragon and lemon zest and juice, and season with salt and pepper.
Step 5
FOR THE STOCK; Scrub the vegetables and chop them roughly into 1-inch chunks.
Step 6
In a large pot, add the onion, carrots, celery, garlic, parsley, and lentils and cook them over high heat for 5 to 10 minutes in oil, stirring frequently.
Step 7
Add 2 quarts of water and bring to a boil.
Step 8
Lower the heat and simmer, uncovered, for 30 minutes. Strain the stock carefully and discard the solids.
Tips
No special items needed.
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