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Barley Vegetable Pockets

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Submitted by itsme22031

YIELD

2 1/2 cups

PREP

15 min

COOK

45 min

READY

1 hrs

Ingredients

½ 118
CUP ML PEARL BARLEY
1 ⅓ 315
CUPS ML WATER
¼ 1.3
TEASPOON ML SALT
¼ 59
CUP ML LEMON JUICE
2 1E+1
TEASPOONS ML SUGAR
2 3E+1
TABLESPOONS ML SOY SAUCE, TAMARI
1 15
TABLESPOON ML SESAME OIL
½ 118
CUP ML CARROTS
shredded
½ 118
CUP ML SCALLIONS, SPRING OR GREEN ONIONS
finely sliced
¼ 59
CUP ML MINT LEAVES
fresh, chopped *
2 3E+1
TABLESPOONS ML PARSLEY LEAVES
chopped, fresh
1 1
X X SALT AND BLACK PEPPER
to taste *
1 1
X X PITA BREAD *

Directions

Combine barley, water and salt in saucepan; bring to boil.

Reduce heat, cover and cook 45 minutes or until barley is tender and liquid is absorbed.

Combine lemon juice, sugar, soy sauce and sesame oil; add to hot cooked barley.

Cool barley mixture to room temperature.

Then stir in carrot, onion, mint leaves and parsley.

Season with salt and pepper.

Spoon barley filling into salad bowl.

Serve as a dip with pita bread halves, or serve in pita breads.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 163g (5.7 oz)
Amount per Serving
Calories 141 22% from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 618mg 26%
Total Carbohydrate 9g 9%
Dietary Fiber 5g 20%
Sugars g
Protein 7g
Vitamin A 60% Vitamin C 21%
Calcium 3% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

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