This is a great way to get your vegetables and grains in one dish. You can substitute tomatoes for the bell pepper as well.
1. Preheat the oven to 425°F.
2. Carefully cut the tops off the tomatoes and scoop out the flesh and seeds. Discard the flesh and seeds (or toss into a salad or stew).
3. Bring the stock to a boil in a large saucepan and add the barley. Cover, reduce the heat and simmer for about 25 minutes. Add the carrots during the last 5 minutes. Cook just until the barley is tender and the stock is completely absorbed. Place in a large bowl.
4. Add the red pepper and pesto and mix well. Stuff the tomatoes with the barley mixture. Place the stuffed tomatoes on a baking sheet and sprinkle with the goat cheese. Bake for 15 minutes or until the cheese is slightly browned and the tomatoes are heated through.
6 large field tomatoes
3 cups vegetable stock
1 cup pearl barley
2/3 cup diced carrots
2/3 cup diced red bell pepper
1/3 cup pesto
1/2 cup crumbled goat cheese (about 2 oz)
Nutritional Analysis per Serving
Protein 8 g
Fat 6 g
Saturated Fat 2.8 g
Carbohydrates 32 mg
Cholesterol 6 mg
Sodium 366 mg
Fiber 7 g
Prep Time: 15 minutes
Cook Time: 40 minutes
Make Ahead: Bake up to a day in advance and reheat in a 350°F oven for 10 minutes.
Nutrition Watch: Barley is a good source of selenium, thiamin and fiber.