Barley and Roasted Brussels Sprouts with Fresh Herbs and Ricotta

Name: Barley and Roasted Brussels Sprouts with Fresh Herbs and Ricotta
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1 cup pearl barley; pinch of salt; 2 cloves garlic; 1 pound brussels sprouts, ends trimmed, halved; olive oil; black pepper; 1 15 oz can cranberry or small red beans; 1/4 cup finely sliced chives; 1 tsp grated lemon zest; 1 lemon; 2 shallots, finely chopped; 2 tbsp balsamic vinegar; 1 cup part-skim ricotta cheese; 1/4 cup parsley or cilantro

8 steps

Prep:10minCook:40min

Fiber-rich barley is mixed with roasted Brussels sprouts and cranberry beans in this filling and protein rich recipe. Fresh herbs and a lemony vinaigrette add bright flavors, and the dish is finished with a garnish of creamy, calcium-rich ricotta. Wholesome and delicious, this nutritious recipe is a balanced meal perfect for those busy weeknights.

Updated at: Thu, 30 May 2024 19:22:33 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories466.5 kcal (23%)

Total Fat10.3 g (15%)

Carbs71.9 g (28%)

Sugars6.4 g (7%)

Protein22.3 g (45%)

Sodium312.1 mg (16%)

Fiber20.3 g (73%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 cuppearl barley

salt

2cloves garlic

1 poundbrussels sprouts

ends trimmed, halved

olive oil

black pepper

1 x 15 ozcranberry beans

can, or small red

¼ cupchives

finely sliced

1 tspgrated lemon zest

1lemon

2shallots

finely chopped

2 Tbspbalsamic vinegar

1 cuppart-skim ricotta cheese

¼ cupparsley

or cilantro

Instructions

Step 1

Preheat the oven to 400F and line a rimmed baking sheet with foil.

Step 2

Make the barley: In a medium pot, bring 6 cups water to boil over high heat. Add the barley, pinch of salt, and garlic. Reduce the heat to medium and simmer uncovered until firm-tender, about 30-35 minutes. Drain well and let cool for 10 minutes.

Step 3

Meanwhile, prepare the brussels sprouts and beans: In a medium bowl, toss the brussels sprouts with 1 tbsp of oil to coat. Sprinkle with pepper, if desired, and toss again. Spread out on the lined baking sheet and roast until the leaves are dark brown and crisp and the cut sides of the sprouts are browned, 20-25 minutes.

Step 4

While the brussels sprouts roast, place the beans in a microwave-safe dish with 1/4 cup water and heat for 1 minute or until warm. Drain and transfer to a large bowl.

Step 5

Add the brussels sprouts, chives, salt, and 1 tsp olive oil to the beans.

Step 6

Make the vinaigrette: In a small bowl, whisk together the lemon zest, lemon juice, shallots, pepper, if desired, vinegar, and a drizzle of oil until well blended.

Step 7

Add the warm barely to the beans and brussels sprouts. Drizzle with the vinaigrette and mix well.

Step 8

To serve, divide among 4 serving bowls and top each with 1/4 cup of ricotta cheese and some chopped parsley. Drizzle with olive oil and black pepper to taste.

View on DASH for Weight Loss by Jennifer Koslo

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