Ready to fall in love with a wonderfully nutty and satisfyingly chewy grain? Barley is a fantastic, fiber-rich powerhouse that often gets overlooked, but this simple one-pan recipe is here to change that! We’re combining tender quick-cooking pearl barley with vibrant broccoli florets and creamy white beans for a wholesome, protein-packed meal that comes together in under 30 minutes. It’s the perfect cozy and nutritious solution for a busy weeknight dinner.
Ingredients
• 2 tbsp / 30 ml extra-virgin olive oil
• ½ cup / 75 g onion, chopped
• ¾ cup / 150 g quick-cooking pearl barley
• 1½ cups / 360 ml vegetable broth
• 2 cups / 200 g small broccoli florets
• 1 (16-ounce) / 450 g can Great Northern beans, drained and rinsed
• Salt, to taste
Instructions
1. Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onions, cover, and cook for about 5 minutes, stirring occasionally, until they have softened.
2. Add the vegetable broth and barley to the skillet. Stir well and bring the mixture to a boil.
3. Reduce the heat to low, season with salt to taste (use more if you’re using water instead of broth), and cover the skillet. Let it simmer for 5 minutes.
4. Add the broccoli florets on top of the barley. Replace the cover and continue to cook for another 5 minutes, or until the broccoli is crisp-tender and the barley has absorbed most of the liquid.
5. Stir in the drained and rinsed Great Northern beans. Continue to heat for 1-2 minutes, or until the beans are warmed through. Serve immediately.
Nutritional Information
• Serving Size: 1 of 4 | Calories: 380 kcal | Protein: 15 g | Fiber: 14 g | Iron: 4 mg
Pro Tips
• For an extra layer of nutty flavor, add the dry barley to the skillet with the softened onions and toast for 1-2 minutes before adding the broth.
• Brighten up the final dish with a squeeze of fresh lemon juice or a sprinkle of fresh parsley or dill just before serving.
• For a cheesy finish, stir in ¼ cup of grated Parmesan cheese or 2 tablespoons of nutritional yeast along with the beans.
• Feel free to add other quick-cooking vegetables like chopped bell peppers or zucchini along with the broccoli.
FAQ
Q: Is this vegetarian barley recipe a good source of protein
A: Yes, this dish is an excellent source of plant-based protein. The combination of pearl barley and Great Northern beans provides a hearty 15 grams of protein per serving, making it a complete and satisfying vegetarian meal.
Q: Can I make this barley skillet vegan
A: Absolutely! This recipe is easily made vegan. The base recipe is already plant-based. For the optional cheesy finish mentioned in the Pro Tips, simply use 2 tablespoons of nutritional yeast instead of Parmesan cheese.
Q: What other beans or grains can I use in this recipe
A: This recipe is very flexible. You can easily substitute Great Northern beans with other white beans like cannellini or even chickpeas. If you don’t have quick-cooking barley, you can use regular pearl barley, but you will need to adjust the cooking time and liquid amount according to its package directions.
Q: How do I store and reheat leftovers
A: Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, gently warm the barley skillet on the stovetop over medium-low heat, adding a splash of water or broth to prevent it from drying out. You can also microwave it until heated through.
