Barley with Butternut Squash, Apples, and Onions

Total prep/cook time: ~40 min. Serves 4.

*Vegetarian

Ingredients:

• 1 cup uncooked barley
• 3 cups butternut squash, diced*
• 1 medium onion, chopped
• 1 red bell pepper, diced
• 1 medium apple, peeled, cored, and diced
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3/4 tsp dried thyme, optional

*To save time, butternut squash can be bought already peeled, seeded, and cubed.

Directions:

1. Bring 6 cups of water to a boil in a medium saucepan; add barley. Cover and simmer until tender, about 30 to 35 min; drain.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat; add squash, onion and red pepper. Cook, stirring often, until vegetables are browned and almost tender, about 8 min.
3. Stir in apple, salt, pepper, and thyme. Cook, stirring, until apple is almost tender, about 2 min, scraping bottom of skillet with a wooden spoon to loosen any browned bits. Stir in cooked barley; toss over low heat to mix and coat. Remove from heat and serve.

Did you know?
Whole grain barley is a high-fiber, high-protein whole grain boasting numerous health benefits. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice. Although soup is the most popular way to eat barley, you can use it like any other grain such as couscous or rice. Serve a curry or stir-fry over barley instead of rice or make a barley pilaf.

Nutrition Information (per 1 serving):
Total calories: 296 cal
Total fat: 5 g
Saturated fat: 0.5 g
Sodium: 299 mg
Total carbs: 54 g
Dietary fiber: 10 g
Protein: 7 g