Best 2 Broccoli Barley Saute Recipes

Embark on a culinary journey with our flavorful Broccoli Barley Sauté, a delightful dish that harmonizes the earthy notes of broccoli with the nutty goodness of barley. This wholesome recipe offers a symphony of flavors and textures, making it an ideal choice for health-conscious individuals seeking a satisfying meal. Accompanying this delectable main course are three exceptional side dish recipes that complement the sauté perfectly. Indulge in the tangy and refreshing Broccoli Salad, bursting with vibrant flavors. Experience the delectable Roasted Brussels Sprouts, caramelized to perfection with a hint of smokiness. And for a touch of sweetness, relish the Honey Roasted Carrots, glazed in a luscious honey sauce. Let your taste buds embark on an unforgettable adventure as you explore these culinary delights.

Here are our top 2 tried and tested recipes!

VEGETABLE BARLEY SAUTE

Vegetable Barley Saute image

This wonderful side dish can easily be turned into a hearty entree by adding cooked chicken. -Taste of Home Test Kitchen

Provided by Taste of Home

Categories Side Dishes

Time 30m

Yield 4 servings.

Number Of Ingredients 10

Ingredients

1/2 cup quick-cooking barley
1/3 cup water
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 garlic clove, minced
1 tablespoon canola oil
2 carrots, thinly sliced
1 cup cut fresh green beans (2-inch pieces)
2 green onions, sliced
1/2 cup unsalted cashews, optional

Steps:

Prepare barley according to package directions. In a small bowl, combine water, soy sauce and cornstarch until smooth; set aside. , In a large skillet or wok, saute garlic in oil for 15 seconds. Add carrots and beans; stir-fry for 2 minutes. Add onions; stir-fry 1 minute longer. Stir soy sauce mixture; stir into skillet. Bring to a boil; cook and stir until thickened, about 1 minute. Add barley; heat through. If desired, stir in cashews.

Nutrition Facts : Calories 148 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 458mg sodium, Carbohydrate 24g carbohydrate (3g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges

SAUTéED BROCCOLI WITH GARLIC AND CHILE

Sautéed Broccoli With Garlic and Chile image

This speedy, two-step recipe yields broccoli - or practically any vegetable - that is perfectly browned and cooked all the way through. After florets and thinly sliced stems are seared, add a little water and cover so the broccoli steams in its own juices until fork-tender. Not only does this bring out the vegetable's inherent sweetness, but it softens whatever flavorings you add without burning them. This recipe embraces the prickly heat of chile and garlic, but you could also use ground spices, thyme or rosemary, ginger or scallions, capers or olives. Swap the broccoli for sliced carrots or sweet potatoes, cauliflower florets, broccoli rabe, or green beans, adjusting cook time and water as necessary.

Provided by Ali Slagle

Categories vegetables, side dish

Time 10m

Yield 4 servings

Number Of Ingredients 5

Ingredients

3 tablespoons extra-virgin olive oil
1 pound broccoli, cut into 1 1/2- to 2-inch-long florets, stems sliced 1/4-inch thick
Kosher salt and black pepper
3 garlic cloves, sliced
Red-pepper flakes, to taste

Steps:

Heat the olive oil in a large (12-inch) skillet over medium-high. Add the broccoli stems, season with salt and pepper, and cook, undisturbed, until starting to brown, 2 to 3 minutes. Stir in the florets, season generously with salt and pepper, and shake into an even layer. Cook, undisturbed, until browned, 2 to 3 minutes.
Add the garlic and red-pepper flakes and stir until the garlic is fragrant, less than 1 minute. Reduce heat to medium, add 3 tablespoons water, cover, and cook until the broccoli is bright green and fork-tender, 2 to 3 minutes, reducing heat if needed to prevent burning. Season to taste with salt, pepper and red-pepper flakes.

Tips:

Select the Right Ingredients: Use fresh, crisp broccoli florets and pearl barley for the best texture and flavor.
Don't Overcook the Barley: Barley should be cooked until tender but still slightly chewy. Overcooking will make it mushy.
Roast the Broccoli: Roasting the broccoli before adding it to the sauté brings out its natural sweetness and adds a nice smoky flavor.
Use Good Quality Olive Oil: Extra virgin olive oil is the best choice for this recipe as it adds a rich, fruity flavor.
Season Generously: Don't be afraid to season the sauté with salt and pepper. A little bit of garlic powder and onion powder can also add a nice touch of flavor.
Serve Immediately: This sauté is best served hot, so make sure to prepare it just before serving.

Conclusion:

Broccoli barley sauté is a delicious and healthy dish that is perfect for a quick and easy weeknight meal. It is packed with nutrients, including vitamins, minerals, and fiber. The roasted broccoli adds a nice smoky flavor, while the pearl barley provides a chewy texture. This sauté is also very versatile and can be easily customized to your liking. For example, you could add other vegetables such as carrots, celery, or bell peppers. You could also add a protein source such as chicken, tofu, or tempeh. No matter how you choose to make it, broccoli barley sauté is sure to be a hit with your family and friends.