Don't miss another issue…      Subscribe

Butternut Squash and Pearl Barley Pilaf


Sweet butternut squash is cooked with pearl barley, fresh lemon zest and lemon juice, tossed with cilantro or parsley. Serve it as a tasty side dish or a delicious and wholesome main course.













Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium


2 teaspoons olive oil, extra-virgin
1 medium onions
14 ounces chicken broth, low salt
or vegetable broth, about 1 can
1 ¾ cups water
1 cup pearl barley
2 cups butternut squash
peeled and cubed, 1-inch cube
½ cup cilantro
freshly chopped, or parsley leaves
1 teaspoon lemon zest
freshly grated
1 tablespoon lemon juice
2 cloves garlic
minced, more or less to taste
salt and black pepper
to taste


Heat oil in a large saucepan over medium heat.

Add onion and cook, stirring often, until softened, about 3 minutes.

Add chicken or vegetable 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 48 minutes.

Add cilantro (or parsley), lemon zest, lemon juice, garlic, salt and pepper; mix gently.

Serve warm.


* not incl. in nutrient facts

Add review




Nutrition Facts

Serving Size 198g (7.0 oz)
Amount per Serving
Calories 15314% of calories from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrate 10g 10%
Dietary Fiber 6g 23%
Sugars g
Protein 10g
Vitamin A 1% Vitamin C 7%
Calcium 3% Iron 6%
* based on a 2,000 calorie diet How is this calculated?


The Healthy Recipe

Health and nutrition news that’s easy to digest…
A variety of winter squash: Turban, Hubbard, Carnival (Acorn), Butternut, Spaghetti Squash, Kuri and mini-pumpkins

Winter Squash, Thick Skin, Warts, Weird or Scary but Don’t Be Afraid of this Flavor Packed Nutritional Powerhouse

Autumn is the perfect time of year to try Winter Squash. Unlike the varieties of squash that are available throughout the summer, Winter Squash is known for its hard shell and odd shape. Whether shopping at a Farmer's Market or the grocery store, it's hard to miss the weird shaped vegetables that are now available in abundance.

A blue pumpkin, generally only found at Fall Farmers Markets

At the Fall Market: Squash, Apples and Blue Pumpkins?

The rich colors of autumn are captured in the gorgeous produce that is available at fall farmers markets across the country. Delicious fruits and vegetables such as pumpkins, squash, apples, pears, plums, corn and sweet potatoes are coming into season.

More breaking news


Founded in 1996.

© 2023 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335


Live Feed