Italian Barley(Vegan)
Submitted by lillou
Vegan Italian barley simmered with chunky tomatoes, green pepper, garlic, oregano, and basil. An oil-free, high-fiber side dish that reheats well.
YIELD
4 servingsPREP
10 minCOOK
50 minREADY
60 minThis vegan Italian barley is a hearty grain side dish simmered in chunky tomatoes with green pepper, garlic, oregano, and basil. It’s also completely oil-free, using small splashes of water instead of olive oil to cook the aromatics.
Pearl barley absorbs the tomato broth as it simmers, turning plump and chewy with Italian flavor baked into every grain. Stir it occasionally during the 50-minute cook and add a little extra water if the pot starts looking dry before the barley is tender.
The tomatoes go in undrained so their juices become part of the cooking liquid. Combined with the water, they create just enough broth for the barley to absorb completely by the time it’s done. You want all the liquid gone and the barley soft but still slightly chewy.
This reheats beautifully in the microwave, making it ideal for meal prep.
Kitchen Tips
- Brown the onions, peppers, and garlic well before adding liquid for deeper flavor even without oil
- Check the barley around the 40-minute mark and add water if it’s absorbing faster than expected
- Pearl barley cooks faster than hulled barley; don’t substitute without adjusting timing
Variations
- Add a tablespoon of olive oil back in during the saute for richer flavor
- Stir in a handful of fresh spinach or kale in the last 5 minutes
- Mix in white beans or chickpeas to make it a complete vegan main dish
Ingredients
Directions
A tasty side dish for almost any entree, this filling grain also reheats nicely in the microwave.
In a medium saucepan over medium heat cook onions, green pepper, and garlic until lightly browned.
Add small amounts of water if necessary to prevent drying.
Add tomatoes spices and water.
Bring to a boil. Stir in barley, reduce heat to low, cover and simmer 50 minutes until barley is tender and water is absorbed.
Stir occasionally while cooking and add more water if necessary.
Note: the original recipe called to sauté the 1st three ingredients in olive oil(1T+1t) but I chose to eliminate it and eliminate almost 5 gms fat per serving.
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