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posted: 11/7/2017 6:00 AM

Mediterranean Barlotto

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  • Pearl barley cooks up quickly in this recipe for Mediterranean Barlotto. The barley will be lighter in color and faster cooking than barley that is simply labeled as "hulled."

    Pearl barley cooks up quickly in this recipe for Mediterranean Barlotto. The barley will be lighter in color and faster cooking than barley that is simply labeled as "hulled."
    Deb Lindsey for The Washington Post

 

½ large red onion

3 cloves garlic

1 tablespoon extra-virgin olive oil

Sea salt

½ medium zucchini

½ medium yellow squash

1 whole roasted red pepper (from a jar)

8 sun-dried tomatoes (vacuum-packed, preferably)

1½ cups pearl barley (see note)

4½ cups no-salt-added vegetable broth

2 cups no-salt-added canned crushed tomatoes and their juices

Shavings of Parmigiano-Reggiano cheese, for serving (optional)

Mince the onion (about ¾ cup) and garlic; together is OK. Heat the oil in a large nonstick skillet or saute pan over medium heat. Once the oil shimmers, stir in the onion and garlic. Add a three-fingered pinch of the salt and cook for 6 to 8 minutes, until softened, stirring as needed.

Meanwhile, trim the zucchini and squash halves, then cut them each into thin rounds. Coarsely chop the roasted red pepper. Cut each sun-dried tomato in half lengthwise.

Stir the pearl barley into the skillet; cook for a minute or two, then add the zucchini, squash, roasted red pepper and sun-dried tomatoes, stirring to incorporate. Add about one-quarter of the broth; cook for a few minutes, then stir in a half cup. Continue in the same gradual cook-and-add manner to use a total of 2½ cups of the broth.

Add the canned tomatoes and their juices; once the liquid returns to bubbling at the edges, taste the barley to check for doneness. If it seems a little chewy or firm, gradually add some or all the remaining broth, cooking until the pearl barley plumps and thickens the mixture like a risotto. Taste and season with more salt, as needed. Divide among warmed bowls; top with the cheese, if using, and serve right away with warm garlic bread.

Serves 3 or maybe 4

Nutrition | Per serving (using ¼ teaspoon salt): 540 calories, 14 g protein, 103 g carbohydrates, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 370 mg sodium, 16 g dietary fiber, 20 g sugar

Adapted from "Eat Your Way to a Healthy Gut: Tackle Digestive Complaints by Changing the Way You Eat, in 50 Recipes," by Dale Pinnock (Quadrille, 2017).

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