Barley and Spinach-Stuffed Bell Peppers
  • 1cup barley
  • 3cups water
  • 1pinch salt
  • 1teaspoon olive oil
  • 1/4teaspoon =ground nutmeg
  • 1/4teaspoon cayenne pepper
  • 1teaspoon kosher saltdivided
  • 110-ounce bag fresh spinach leaves
  • 1/4cup pine nuts
  • 1/4cup chopped dried apricots
  • 1/4cup chopped raisins
  • 1/4cup finely chopped red bell pepper
  • 1/4cup chopped red onion
  • 1 egg white
  • 1/4cup chopped fresh Italian flat-leaf parsley
  • 1teaspoon dried oregano
  • Freshly ground black pepper
  • 8small to medium red, yellow, or orange bell pepperstops sliced off, seeds removed
  • 1/4cup grated Romano cheese
  • 2/3cup balsamic vinegar
  1. Combine barley and water in a medium saucepan with a pinch of salt. Bring to a boil. Cover, reduce heat, and simmer 50–60 minutes, until liquid is absorbed. Cool.
  2. Preheat oven to 400º. Place a frying pan over medium-high heat. Add olive oil, nutmeg, cayenne pepper, 1/2 teaspoon salt, and spinach. Toss to coat spinach evenly. Add pine nuts and mix again. Cook until wilted, about 3 minutes. Remove from heat; cool.
  3. In a large bowl, combine spinach mixture with cooked barley, remaining 1/2 teaspoon salt, apricots, raisins, bell pepper, onion, egg white, parsley, oregano, and pepper. Mix well.
  4. Line a baking sheet with foil. Place peppers, cut-side up, on baking sheet; stuff with barley-spinach mixture. Sprinkle with cheese. Place on middle rack in oven for about 20 minutes. Remove and allow to cool 10 minutes before serving.
  5. While peppers are cooking, heat vinegar in a small saucepan until boiling; reduce heat to medium-high and cook for about 5 minutes, until thickened. Remove from heat and cool slightly. Pour vinegar over peppers before serving.
Recipe Notes
Nutrition Facts
Barley and Spinach-Stuffed Bell Peppers
Amount Per Serving
Calories 203
% Daily Value*
Cholesterol 3mg 1%
Sodium 331mg 14%
Total Carbohydrates 33g 11%
Dietary Fiber 7g 28%
Protein 8g 16%
* Percent Daily Values are based on a 2000 calorie diet.

PER SERVING: 203 cal, 24% fat cal, 6g fat, 1g sat fat, 3mg chol, 8g protein, 33g carb, 7g fiber, 331mg sodium