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Barley With Beets

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cup (125 ml/100 g) barley
1⅔ cups (400 ml) vegetable stock
2 red beets
1 bunch green (spring) onions
1 tbsp (15 ml) canola or vegetable oil
cup (50 ml/30 g) freshly grated Parmesan cheese
bunch parsley
Salt and freshly ground pepper


Serves: 2


Combine barley with vegetable stock and bring to a boil. Place beets on top of the barley and cook, covered, on low heat for 1 hour.

Remove the beets, peel and dice finely. Thinly slice the white and light green parts of the green onions. Chop most of the parsley. Heat the oil, stir in the onions and sauté on medium heat.

Add the barley, cooking water and beets, and cook for 10 minutes. Stir in the chopped parsley and ½ the Parmesan. Season with salt and pepper. Serve topped with the remaining Parmesan and parsley leaves.

TIP:- Red beets are related to sugar beets, but 3 oz (100 g) contain only about 7.5 g carbohydrates when cooked. Beets have a fine earthy, agreeable taste and match well with herring and horseradish. They are also delicious served raw in a salad.

Per serving:- approx. 358 calories 13 g protein, 14 g fat, 44 g carbohydrates

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