Friday, November 11, 2011

Make it Tonight - Sweet potato barley bake

Oh so delicious on a cold day like today! This barley bake packs in tons of warm veggies with the heart healthy barley to make a comfy, satisfying dish on a day you just want to curl up under a blanket. The walnuts add some extra protein and the easy red pepper sauce (coulis) completes the meal. Try it tonight - you'll be surprised how easy and delicious this meal is!

Bonus: this recipe is super heart healthy. Nuts are packed with healthy fat a.k.a. unsaturated fat and barley is a great viscous fibre. The fibre actually helps bind to cholesterol in your gut and pull it out of your system. The sweet potato is a low GI food and the ratio of vegetables to grain products makes this meal a perfect match for those working to manage or prevent diabetes. Man I'm good! A dietitian that loves delicious food ... how can that be a bad thing?

Have a great weekend & enjoy!


1 cup barley
3 cups water or low-sodium/no sodium vegetable stock
2 (4 cups) sweet potato
2 Tbsp olive oil
4 cups green beans
1 1/2 cups walnuts
200 g feta cheese, crumbled
Freshly ground pepper

Red pepper coulis

4 roasted red peppers, homemade or jarred
1 tsp olive oil
1 tsp dried cilantro


1. Bring barley and stock or water to a boil. Cover & simmer for 35 to 40 minutes, until all water is absorbed.

2. Meanwhile, toss sweet potato with olive oil. Roast in oven at 425 for 15 minutes. Remove from oven, stir & add green beans. Place back in the oven and roast for 15 minutes more.

3. When you place the green beans in the oven, spread the walnuts on a baking sheet and place in oven on lower rack under the pan with sweet potatoes & beans. Roast for 10-15 minutes.

4. Meanwhile, in a small food processor or "Magic Bullet", puree the red pepper with a little olive oil and 1 tsp of dried cilantro.

5. Remove both trays from oven and combine.

6. Mix in barley & feta cheese.
7. Serve with with red pepper coulis around the plate. A great side dish, potluck item or complete meal!

Much love & good eating,

No comments:

Post a Comment