I must confess, one of my favorite new ingredients is pearl barley. I can’t get enough of it! In salads, soups and bowls. But what about pearl barley and breakfast?
I was recently on a mission to find a breakfast dish I could incorporate my new favorite ingredient because (a) I love breakfast and (b) now I love pearl barley. So…it only makes sense to marry the two. And…I did! It was stellar! I’d like to share it with you. What you’ll like about this recipe is that it’s incredibly flexible…change the veggies, add or omit specific herbs and seasoning or add cheese! Imagine that. Yum!
One other thing you’ll like is that it’s full of fiber from the pearl barley and vegetables and contains protein from the eggs. You may be ready to run a marathon after a serving of this. No joke!
Nutritional perks –
- Pearl barley – A heart-smart choice! Full of dietary fiber, contains Vitamin B3 and B1 as well as iron, magnesium and zinc. It’s pretty much a nutritional super hero.
Eggs – One egg contain 5.5 grams of low-cost protein. Eggs are an excellent source of choline, which is essential for brain function, the nervous system and heart-health. Apparently most Americans are choline-deficient; you can read more about choline here.
Pearl Barley Savory Breakfast Bake
Inspired and loosely adapted from this recipe
– 1 cup uncooked pearl barley
– 2 tsp extra virgin olive oil
– 1/2 cup mushrooms, sliced
– 1/2 cup zucchini, halved and sliced
– 1/2 cup onion, chopped
– 1 summer squash, halved and sliced
– 2 eggs
– 1 tsp dried basil
– 1/2 tsp dried oregano
– sea salt and pepper to taste
Cook the pearl barley according to package. For me, it took about 40 minutes and I used water. When barley is tender and liquid absorbed, remove from heat and set aside.
Preheat oven to 375 degrees.
In a medium pan over medium heat, add the olive oil, zucchini, onion, mushroom and squash. Season with sea salt and pepper to taste. Cook the vegetables until lightly browned. Add the cooked barley and cook until barley begins to brown. Stir in the basil and oregano; add more sea salt and pepper if desired.
Gently spoon the mixture into a casserole dish. Crack the eggs over the barley mixture and make sure not to break the yolk. Feel free to add more eggs if you wish! Bake for 15 minutes or until eggs are set.