Ingredients with Measurements:
- 1 cup Mine-Gabhar (pearl barley)
- 2 cups vegetable broth
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 can diced tomatoes (14 oz)
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1 tsp salt
- 1/4 tsp black pepper
- 1/4 cup chopped fresh parsley
- 1/4 cup grated Parmesan cheese
Special equipment needed:
- 9x13 inch baking dish
- Aluminum foil
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. Rinse the Mine-Gabhar and place it in a pot with the vegetable broth. Bring to a boil, then reduce the heat and simmer for 20 minutes.
3. In a skillet, sauté the onion and garlic until softened.
4. Add the carrots, celery, red bell pepper, and zucchini to the skillet and cook for 5 minutes.
5. Add the diced tomatoes, thyme, oregano, smoked paprika, salt, and black pepper to the skillet. Stir to combine.
6. Add the cooked Mine-Gabhar to the skillet and stir to combine.
7. Transfer the mixture to a 9x13 inch baking dish.
8. Cover the baking dish with aluminum foil and bake for 30 minutes.
9. Remove the foil and sprinkle the Parmesan cheese and chopped parsley over the top.
10. Return the baking dish to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
11. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 1 hour
Temperature:
375°F
Serving size:
6 servings
Nutritional information:
Calories: 190
Fat: 3g
Carbohydrates: 36g
Fiber: 9g
Protein: 8g
Substitutions for ingredients:
- Instead of Mine-Gabhar, you can use quinoa or brown rice.
- Instead of vegetable broth, you can use chicken broth or water.
- Instead of Parmesan cheese, you can use feta cheese or nutritional yeast.
Variations:
- Add 1 cup of cooked chickpeas or black beans for extra protein.
- Use different vegetables, such as mushrooms, eggplant, or sweet potato.
- Add 1 tsp of curry powder for a spicy twist.
Tips and tricks:
- Rinse the Mine-Gabhar before cooking to remove any debris.
- Use a vegetable peeler to peel the carrots and zucchini.
- Use fresh herbs instead of dried for a stronger flavor.
- You can prepare the stew ahead of time and refrigerate it until ready to bake.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve the stew in individual bowls and garnish with additional chopped parsley.
Garnishes:
Chopped parsley, grated Parmesan cheese, or a dollop of sour cream.
Pairings:
Serve the stew with a side salad and crusty bread.
Suggested side dishes:
Green salad, garlic bread, or roasted vegetables.
Troubleshooting advice:
- If the stew is too dry, add more vegetable broth or water.
- If the stew is too watery, remove the foil and bake for an additional 10-15 minutes.
Food safety advice:
Make sure to cook the Mine-Gabhar and vegetables until they are tender and fully cooked.
Food history:
Mine-Gabhar is a type of barley that has been cultivated for thousands of years. It is a staple food in many cultures, including the Middle East and Europe.
Flavor profiles:
This stew has a savory and slightly sweet flavor from the vegetables and herbs.
Serving suggestions:
Serve the stew as a main dish for lunch or dinner.
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