Pearl barley and spelt with vegetables

Pearl barley and spelt with vegetables is a delicious and nutritious dish that combines ancient grains with the freshness of vegetables. Here is the recipe to prepare this healthy dish.

Ingredients

• 1 cup of pearl barley
• 1 cup of spelt
• 2 tablespoons of extra virgin olive oil
• 1 medium onion, finely chopped
• 2 cloves of garlic, finely chopped
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 carrot, peeled and diced
• Vegetable broth or water, as needed
• Salt and black pepper, to taste
• A pinch of fresh rosemary or thyme, chopped (optional)
• Grated Parmesan or pecorino cheese (optional)
• Fresh parsley, chopped for garnish

Preparation

1. Rinse the barley and spelt under running water and let them drain well.
2. In a large pot, heat the extra virgin olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent.
3. Add the chopped garlic and sauté for a minute, until it becomes aromatic.
4. Incorporate the zucchini, red bell pepper, and carrot. Cook for 5-6 minutes, until the vegetables begin to soften.
5. Add the barley and spelt to the pot with the vegetables. Toast the grains for a couple of minutes.
6. Pour hot vegetable broth or water over to cover the barley and spelt by a few centimeters. Bring to a boil, then reduce heat to simmer. Season with salt and pepper and, if desired, add rosemary or thyme.
7. Cover and cook for about 30 minutes, or until the grains are tender but al dente. Add more broth or water if necessary during cooking.
8. Once the grains are cooked and most of the liquid has been absorbed, turn off the heat. If desired, you can add grated cheese for an extra touch of flavor.
9. Serve hot, garnished with freshly chopped parsley.

Curiosity

Barley and spelt are cereals that belong to the wheat family and have been used in the Mediterranean diet for thousands of years. Both are rich in fiber and protein and can be beneficial for heart health. This dish is therefore an excellent way to combine flavors and nutrition in a single delicious meal.

Enjoy your meal!