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Nutrition for Optimal Wellness
Baked Barley Casserole with Mushroom & Squash

Adapted from Clean Eating Magazine, March 30, 2011

Slightly crunchy with a mild nutty flavor, barley is a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.

Serves 6

Ingredients
1 tbsp plus 1 tsp (divided) NOW Real Food® Extra Virgin Olive Oil*
8 oz. mixed wild mushrooms (shiitake, oyster, cremini), sliced (about 3 1/2 cups)
1/4 tsp sea salt
5 oz butternut squash, peeled and cut into 1/4-inch dice (about 1 cup)
1/3 cup diced leeks, white and light green parts only
1 stalk celery, finely diced (about 1/2 cup)
1 cup uncooked barley
1 clove garlic, minced
3 1/2 cups low-fat, low-sodium vegetable or chicken broth
2 tbsp chopped fresh parsley
1 tbsp chopped thyme leaves
1/2 cup NOW Real Food® Raw Pumpkin Seeds*
1 1/2 oz soft goat cheese, crumbled
  1. Preheat oven to 400°F.
  2. Heat 1 tbsp oil in a Dutch oven over medium-high heat.
  3. Add mushrooms and salt and cook, stirring often, until mushrooms begin to release their moisture, about 2 minutes.
  4. Add squash, leeks, celery and remaining 1 tsp oil and continue to cook, stirring until mushrooms are brown and squash is tender, about 4 minutes.
  5. Add barley and garlic and stir until thoroughly coated and slightly toasted, about 1 minute. Add broth, parsley and thyme and stir.
  6. Transfer mixture to an 11-cup (2.6 L) casserole dish, cover and bake in oven until barley is tender and liquid has been absorbed.
  7. Remove cover, sprinkle with pumpkin seeds and cheese and return to oven.
  8. Bake uncovered, until seeds are toasted and cheese is softened; about 10 minutes.

Per 8-oz serving (using vegetable broth):
Calories: 232
Total Fat: 6 g
Sat. Fat: 2 g
Carbohydrates: 37 g
Fiber: 7 g
Sugars: 3 g
Protein: 7 g
Sodium: 208 mg
Cholesterol: 3 mg

*NOW items available at your local health food store