Pearl barley, bacon and leek casserole

This recipe “Barley, Bacon and Leek Casserole” is a delicious dish perfect for non-Muslims. With pearl barley as the main ingredient, this versatile grain makes a fantastic substitute for rice or couscous. In this risotto-like stew, it is combined with crispy bacon and aromatic leeks to create a filling and comforting meal. The combination of ingredients creates a hearty and filling casserole that is sure to become a family favorite. Enjoy the delicious flavors and textures of this pantry grain casserole!

Ingredients

  • 1 tbsp olive oil
  • 2 leeks, cut into thick slices
  • 2 cloves of garlic, finely chopped
  • 300g pearl barley
  • 4 carrots, diced
  • 1 tbsp Dijon mustard, plus more for serving
  • 1l chicken broth
  • 300 g savoy cabbage, chopped
  • 200g lean piece of bacon, cooked, cut into small pieces

Preparation steps

  1. Heat a large skillet over medium-high heat.
  2. Add the olive oil and cook the leeks for a few minutes.
  3. Then add the garlic and cook for another minute.
  4. Add pearl barley, carrots and mustard.
  5. Pour the chicken broth over it.
  6. Season with plenty of ground black pepper.
  7. Simmer for 20 minutes, stirring occasionally.
  8. Add the cabbage with the bacon.
  9. Cook until cabbage is wilted and tender, 5-10 minutes.
  10. Serve with additional Dijon mustard on the side.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
589 15g 3g 73g 11g 8g 43g 0.8g

Equipment and tools

  • cooking pot
  • dulcimer
  • Knife
  • wooden spoon
  • measuring spoon
  • measuring cup

Allergen information

  • Contains gluten
  • Contains mustard

Storage and leftovers

  • Store leftovers in an airtight container in the refrigerator.
  • Heat in the microwave or on the stove until piping hot before serving.
  • Leftovers can be enjoyed within 2-3 days.

Health benefits of pearl barley, bacon and leek casserole

Pearl barley, bacon and leek casserole is not only a hearty and comforting dish, but also offers numerous health benefits. Packed with nutritious ingredients, this healthy casserole provides a balance of essential nutrients that contribute to overall well-being. Let’s take a closer look at the health benefits of each ingredient:

Pearl barley

Pearl barley is an extremely nutrient-dense grain that contains an impressive amount of fiber, vitamins and minerals. Its high fiber content promotes healthy digestion, prevents constipation and controls blood sugar levels. In addition, the vitamins and minerals contained in pearl barley, such as potassium and magnesium, support heart health and help regulate blood pressure.

bacon

Using lean bacon in this casserole adds flavor while also being a good source of protein. Protein is an essential macronutrient that helps build and repair tissue, supports the immune system, and supports various chemical reactions in the body. It also keeps you feeling full and satisfied for longer, which can help with weight control.

Leek

Leeks are a versatile vegetable that not only add delicious flavor to the casserole, but also provide several health benefits. They are rich in vitamins A and K, which are important for maintaining healthy vision, bone health and blood clotting. Leeks are also a good source of antioxidants, which help protect the body from oxidative stress and reduce the risk of chronic diseases.

carrots

The addition of carrots gives the casserole a vibrant color and rich nutritional value. Carrots are known for their high content of beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for maintaining good vision, supporting a healthy immune system and promoting skin health. Carrots also contain antioxidants that help scavenge harmful free radicals in the body.

Dijon mustard

Adding a tablespoon of Dijon mustard not only enhances the casserole’s flavor but also offers potential health benefits. Mustard seeds, used to make Dijon mustard, are rich in antioxidants and anti-inflammatory compounds. These compounds are associated with various health benefits such as: B. Reducing the risk of certain cancers, supporting digestive health and helping with pain relief.

chicken broth

Using chicken broth as the base for the casserole adds extra flavor and nutrients. Chicken broth contains important minerals such as calcium, magnesium and phosphorus, which contribute to strong bones and teeth. It also contains collagen, which supports joint health and helps maintain healthy skin, hair and nails.

Savoy cabbage

Savoy cabbage, with its wrinkled leaves, adds both texture and health benefits to the casserole. It is an excellent source of vitamins C and K, fiber and various antioxidants. The high vitamin C content supports a healthy immune system, while vitamin K plays a crucial role in blood clotting and bone health. The fiber in savoy cabbage promotes digestion and promotes a feeling of satiety.

Cooked, lean bacon roast

The lean cut of bacon contains less fat compared to other cuts of bacon, making it a healthier choice. It adds a savory flavor to the casserole without adding an excessive amount of calories. Choosing lean cuts of meat reduces saturated fat intake, which helps maintain healthy cholesterol levels and reduces the risk of heart disease.

By combining all of these healthy ingredients, the Pearl Barley Bacon Leek Casserole not only satisfies your taste buds but also increases your nutrient intake. Its nutrient-rich profile contributes to a healthier, balanced diet. Enjoy this delicious casserole as a comforting meal that nourishes your body from the inside out!

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