015/366 - Brown rice
Creative Commons License photo credit: Arria Belli

Barley
Creative Commons License photo credit: frostnova

Our alphabet letter ‘B’ recipe is a great Brown Rice and Barley recipe from Physicians Committee for Responsible Medicine (PRCM), which we would like to share with you. This recipe is perfect for both vegans and vegetarians.  It also makes a delicious dish full of nutritional value for your general health and well-being.

The addition of whole barley adds great texture to brown rice. Hulled barley, which is a bit less refined and slightly more nutritious than pearled barley, is sold in many natural food stores.

Brown Rice and Barley

Directions

Makes about 6 1-cup servings

4 cups water
1 cup dry short-grain brown rice
1 cup dry hulled or pearl barley
1 teaspoon salt

Bring water to a boil, then add rice, barley, and salt. Reduce heat to a simmer, then cover and cook until grains are tender and all the water is absorbed, about 45 minutes.

Nutrition Information: Per 1-cup serving:

Calories: 261
Fat: 1.4 g
Saturated Fat: 0.3 g
Calories from Fat: 4.9%
Cholesterol: 0 mg

Protein: 6.8 g
Carbohydrates: 56 g
Sugar: 0.9 g
Fiber: 9.9 g
Sodium: 403 mg
Calcium: 24 mg
Iron: 1.5 mg
Vitamin C: 0 mg
Beta-Carotene: 5 mcg
Vitamin E: 0 mg

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

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