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Butternut and Barley Pilaf
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Squash is one of those vegetables that is always there for you and never seems to disappoint. Butternut squash is a colorful and tasty vegetable that is loaded with fiber. The barley is a good partner adding a nutty, earthy flavor and a slightly chewy texture. Make this recipe vegan by substituting with vegetable broth. Serve with a crust whole grain roll.
serves 6


2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 14-ounce can reduced-sodium chicken broth or vegetable broth
1 3⁄4 cups water
1 cup pearl barley
2 cups cubed, peeled butternut squash, 3⁄4-inch cubes
1⁄3 cup flat-leaf parsley, chopped
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1 clove garlic, minced
1⁄4 teaspoon salt, or to taste
Freshly ground pepper to taste

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Butternut and Barley Pilaf
  • I'm a dairy free recipe!
  • I'm a gluten-free recipe!
  • I'm a heart healthy recipe!
  • I'm a low sodium recipe!
  • I'm a vegan recipe!
  • I'm a vegetarian recipe!


  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add broth, water, barley and squash; bring to a simmer, reduce heat to medium-low and simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes. Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently. Serve warm.

Per serving: 194 calories, 2g fat, 40g carbohydrates, 6g protein, 149mg sodium, 8g fiber

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