Ingredients
- 1 cup Barley Instant
- 4 cups Water
- 2 Bay Leaves Whole
- 3 Onions Medium
- 2 Celery Stalks Medium
- 1 Bell Pepper Any color
- 2 Garlic Cloves Medium
- 1 Tablespoon Canola Oil
- 4 ounces Ground Turkey
- 2 cans Diced Tomatoes 14½ ounce cans; no salt added
- 1 teaspoon Salt
- ½ teaspoon Cayenne Pepper
- 1½ teaspoons Oregano Dried
- 1 teaspoon Ground Black Pepper
Equipment
- Colander
- Stovetop
- Large Pot with Lid
- Medium Pot with Lid
Instructions
- In a colander, rinse barley under cold water.
- In a medium pot over high heat, bring barley, water, and bay leaves to a boil. Reduce heat to low and cover. Cook barley until tender and water is absorbed, about 20–30 minutes.
- In a colander, drain barley. Set aside.
- Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.
- In a large pot over medium-high heat, heat oil.
- Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
- Add ground turkey. Cook until turkey is cooked through, about 5 minutes more.
- Add tomatoes and their juices. Bring to a simmer.
- Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.
- Add cooked barley to the mixture. Stir to combine. Add more water or broth, if needed. Cook over low heat to blend flavors, about 5–10 minutes more.
- Remove bay leaves and serve.
Notes
- To save time, cook barley up to 2 days in advance. Refrigerate until ready to use. Add to pot in step 10.
- If instant barley is not available, use regular pearl barley. Cook following package instructions, about 45 minutes.
- When doubling this recipe, do not double cayenne pepper unless you prefer a very spicy dish.
- Use turkey sausage or soy sausage instead of ground turkey, if desired. For a vegetarian option, use cooked or canned pinto or black beans, rinsed and drained, in place of meat.
- Use brown rice instead of barley, if you like. Cook rice following package instructions. Add cooked rice in place of barley in step 10.
Nutrition
Nutrition Facts
Barley Jambalaya
Amount per Serving
Calories
215
Calories from Fat 27
% Daily Value*
Fat
3
g
5
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Cholesterol
10
mg
3
%
Sodium
608
mg
26
%
Potassium
551
mg
16
%
Carbohydrates
39
g
13
%
Fiber
8
g
33
%
Sugar
7
g
8
%
Protein
10
g
20
%
Vitamin A
882
IU
18
%
Vitamin C
43
mg
52
%
Calcium
84
mg
8
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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