Ingrédients pour Barley Morocco
- 1 1/3 cups pearl barley
- 2 tablespoons olive oil
- 1 medium onion
- 2 celery stalks
- 2 cloves garlic
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- 1 cup chopped zucchini
- 1 red bell pepper
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- 1 (15-ounce) can garbanzo beans
- 1/2 cup vegetable broth
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- 1/2 teaspoon ground coriander
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- 1/4 teaspoon cayenne pepper (optional)
- 1 tablespoon cornstarch
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- 4 cups water
- 1 teaspoon salt
- 1 (14.5-ounce) can diced tomatoes
- 1 teaspoon ground cumin
- 1/4 teaspoon turmeric
- 2 tablespoons cold water
- fresh chopped mint (for garnish)
- warm pita bread (for serving)
- melon wedges (for serving)
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Comment préparer Barley Morocco
- **Cook the Barley:** In a large saucepan, combine 1 1/3 cups pearl barley, 4 cups water, and 1 teaspoon salt. Bring to a boil over high heat.
- Reduce heat to low, cover, and simmer for 45 minutes, or until the barley is tender and the liquid is absorbed. Stir occasionally to prevent sticking.
- Once cooked, fluff the barley with a fork and set aside. This yields approximately 4 cups of cooked barley.
- **Sauté the Vegetables:** Heat 2 tablespoons of olive oil in a large heavy saucepan over medium heat. Add 1 medium onion (chopped), 2 celery stalks (chopped), and 2 cloves garlic (minced).
- Sauté for 3-4 minutes, or until the vegetables are softened.
- **Combine Ingredients:** Add 1 (15-ounce) can garbanzo beans (drained and rinsed), 1 red bell pepper (chopped), 1 cup chopped zucchini, 1 (14.5-ounce) can diced tomatoes (undrained), 1 teaspoon ground cumin, 1/2 teaspoon ground coriander, 1/4 teaspoon turmeric, 1/4 teaspoon cayenne pepper (optional), and 1/2 cup vegetable broth to the saucepan.
- Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 10-15 minutes, or until the vegetables are tender.
- **Thicken the Sauce:** In a small bowl, whisk together 1 tablespoon cornstarch and 2 tablespoons cold water until smooth. Stir the cornstarch mixture into the vegetable mixture and cook, stirring constantly, until thickened (about 1-2 minutes).
- **Assemble and Serve:** Spoon the cooked barley around the edge of a large, shallow serving bowl or platter. Pour the vegetable mixture into the center.
- Garnish with fresh chopped mint and serve immediately with warm pita bread and melon wedges sprinkled with fresh mint.
Nutrition Information (Approximate per serving)
Sodium
15 g
Sugar
18g
Fat
4g
Carbs
43g
