Barley and Sweet Potato Pilaf

  • Serves 4
  • Preparation Time: 15 minutes
  • Cook Time: 45 minutes

INGREDIENTS:

  • 1 medium onion, peeled and chopped
  • 2 cloves garlic, peeled and minced
  • 3 1⁄2 cups Vegetable Stock Recipe or low-sodium vegetable stock
  • 1 1⁄2 cups pearled barley
  • 1 large sweet potato (about 3⁄4 pound), peeled and diced small
  • 1⁄4 cup tarragon, minced
  • Zest and juice of 1 lemon
  • Salt and freshly ground black pepper to taste

Barley is not the usual in pilafs, but it works well when you want a change from rice. Tarragon has a flavor similar to fennel but milder. Serve this on a bed of spinach for a filling meal.

From Forks Over Knives – The Cookbook

Instructions:

Place the onion in a large saucepan and sauté over medium heat for 6 minutes.

Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan.

Add the garlic and cook 3 minutes more.

Add the vegetable stock and barley and bring the pot to a boil over high heat.

Reduce the heat to medium and cook, covered, for 30 minutes.

Add the sweet potato and cook for 15 minutes longer, or until the potatoes and barley are tender.

Stir in the tarragon and lemon zest and juice, and season with salt and pepper.

Del Sroufe

Chef Del Sroufe is co-owner and executive chef of Wellness Forum Foods, a whole-food, plant-based meal delivery and catering service in Columbus, Ohio. He is the author of Forks Over Knives – The Cookbook and Better Than Vegan. Del teaches cooking classes and helps people transition to a healthy plant-based diet.

View all contributions by Del Sroufe