Source: CanolaInfo Test Kitchen | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Barley With Caramelized Vegetables

This recipe is a delicious and easy way to incorporate vegetables into dinner. Canola oil is used to sauté and toast the barley to bring out its great flavor.

Barley With Caramelized Vegetables


  • 2 Tbsp canola oil, divided 30 mL
  • 3/4 cup pearl barley 175 mL
  • 4 cups low-sodium vegetable broth 1 L
  • 1 medium onion, thinly sliced
  • 1 red pepper, thinly sliced
  • 1 package (8 oz/250 g) sliced mushrooms
  • 1 large clove garlic, finely chopped
  • 1 zucchini, halved lengthwise, and cut into thin strips
  • 3 Tbsp balsamic vinegar 45 mL
  • 1 Tbsp brown sugar 15 mL
  • 1/4 tsp pepper 1 mL


  • 1. In saucepan, heat 1 Tbsp canola oil over medium-high heat. Add barley and toast 3 to 4 minutes.
  • 2. Add broth to barley. Bring to boil, then reduce heat and simmer, uncovered, until barley is tender, about 40-45 minutes. Drain off excess broth. Cover to keep barley warm.
  • 3. Meanwhile, in large frying pan, heat remaining 1 Tbsp canola oil. Add onion and sauté about 5 minutes, stirring frequently. Add red pepper, mushrooms and garlic and sauté 3 to 4 minutes.
  • 4. Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4 to 5 minutes longer. Season with pepper. Serve over barley.


8 servings

serving size

1/2 cup (125 mL)

nutritional analysis

Per Serving

Total Fat3.5 g
Saturated Fat0 g
Cholesterol0 mg
Carbohydrates12 g
Fiber2 g
Sugars5 g
Protein2 g
Sodium150 mg
Potassium158 mg