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Barley Caponata




Source of Recipe


WW Community


Recipe Introduction


Per serving: 296 calories, 9g protein, 3g fat, 60g carbohydrate, 0 cholesterol, 14g fiber, 850mg sodium.



Recipe Link: http://www.barleyfoods.org/recipes/barley_caponata.html

List of Ingredients




2 tablespoons olive oil
capers to taste
1 cup chopped onion
2 cloves garlic, finely chopped
4 cups chopped eggplant
1 red or green bell pepper, chopped
1/2 pound small fresh button mushrooms, sliced
3 tablespoons chopped fresh basil leaves or 1 tablespoon dried basil leaves, crushed
1-1/2 tablespoons chopped fresh oregano leaves or 1-1/2 teaspoons dried oregano leaves, crushed
2 cups cooked pearl barley (see cooking directions below)
1 can (15 ounces) garbanzo beans, drained
1 can (14-1/2 ounces) diced tomatoes and juice
1 can (8 ounces) tomato sauce
1 teaspoon seasoned salt
1 teaspoon seasoned pepper
1/4 cup balsamic vinegar
1/2 cup chopped pimiento-stuffed green olives
10 drops red pepper sauce

Recipe



Heat oil in large skillet over medium heat. Add onion and garlic; sauté until golden, stirring occasionally. Add eggplant, bell pepper, mushrooms, basil and oregano; sauté 10 minutes. Stir in cooked barley, garbanzo beans, diced tomatoes and juice, tomato sauce, salt and pepper. Simmer 10 minutes. Mix in vinegar, olives and red pepper sauce; simmer 5 minutes longer. Makes 8 servings.

To cook pearl barley
Place 1 cup pearl barley, 3 cups water and 1/2 teaspoon salt in medium saucepan. Bring to a boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3-1/2 cups. (Place extra cooked barley in an airtight container and freeze for use later.)