Barley Jambalaya

Barley Jambalaya

• Prep: 20 min
• Cook: 1 hr
• Total: 1 hr 20 min
• Servings: 6
• Cuisine: Cajun
• Difficulty: Medium

Dietary

• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• High-Fiber

Tags

• comfort food
• savory
• classic
• healthy
• one-pot

Ingredients

• 1 cup instant pearl barley
• 4 cup water
• 2 whole bay leaves
• 3 onions (medium)
• 2 celery stalks (small)
• 1 cup bell pepper (diced)
• 2 clove garlic (medium)
• 1 tablespoon canola oil
• 4 ounce ground turkey
• 29 ounce diced tomato (no salt added)
• 1 teaspoon salt
• 0.5 teaspoon ground cayenne pepper
• 1.5 teaspoon dried oregano
• 1 teaspoon ground black pepper

Instructions

1. In Advance: In a colander, rinse barley under cold water.
2. In a medium pot over high heat, bring barley, water, and bay leaves to a boil.
3. Reduce heat to low and cover.
4. Cook barley until tender and water is absorbed, about 20-30 minutes.
5. In a colander, drain barley.
6. Set aside.
7. Preparation: Peel, rinse, and dice onions.
8. Rinse and dice celery and pepper.
9. Peel and mince garlic.
10. In a large pot over medium-high heat, heat oil.
11. Add onions, celery, pepper, and garlic to pot.
12. Mix well.
13. Cook until veggies are soft, about 5 minutes.
14. Add ground turkey.
15. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.
16. Add tomatoes and their juices.
17. Bring to a simmer.
18. Add spices.
19. Stir to combine.
20. Cover and reduce heat.
21. Cook at a low simmer for 15 minutes.
22. Add cooked barley to the mixture.
23. Stir to combine.
24. Add more water or broth, if needed.
25. Cook over low heat to bled flavors, about 5-10 minutes more.
26. Remove bay leaves and serve.

Nutrition (per serving)

• Calories: 279
• Protein: 8.6 g
• Carbohydrates: 51.2 g
• Fat: 5.7 g
• Fiber: 9.7 g
• Sodium: 443 mg
• Saturated Fat: 1 g
• Sugar: 8 g
• Cholesterol: 14 mg