Barley Pilaf
Barley Pilaf is a hearty, savory dish where pearl barley is toasted and then simmered in broth, often with onions, garlic, and a mix of vegetables or herbs. It has roots in Middle Eastern and Mediterranean cuisines, where it's valued as a comforting and versatile staple that can be served as a main or a side.
🍽️ Nutrition at a glance
This dish is primarily a complex carbohydrate source, providing sustained energy along with a good amount of dietary fiber, B vitamins, and minerals like selenium and manganese. A typical one-cup serving contains roughly 200-250 calories, with minimal fat unless prepared with added oils or rich broths.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 5 g |
| Carbs | 40 g |
| Fat | 3 g |
| Fiber | 6 g |
| Sugar | 2 g |
| Sodium | 300 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Iron | 2 mg |
| Phosphorus | 100 mg |
| Zinc | 1.5 mg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 3 mg |
| Selenium | 10 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, barley is one of the highest-fiber grains available, containing a unique soluble fiber called beta-glucan that is known for supporting heart health and digestion. Culturally, pilaf-style cooking is a global technique, and this version showcases how a simple, ancient grain can be transformed into a flavorful and nourishing dish across many traditions.
