Heart-healthy barley pilaf with asparagus

Описание: Versatile, fibre-rich, heart-healthy side dish. Prepare as is or substitute whatever vegetables you like. Recipe in brief (details and nutrition information: https://sweetspotnutrition.ca/barley-...

INGREDIENTS

2 tbsp olive oil
1 medium onion
2 medium carrots
1 clove garlic
1 cup pearl barley
1 tsp dried thyme
3 cups water
1 tsp reduced-sodium vegetable base
1/4 tsp salt
1 bunch asparagus
2 tbsp lemon juice
freshly ground pepper to taste
1/4 cup parmesan cheese

INSTRUCTIONS

Heat the oil in a large pot over medium heat. Chop the onion and add to the pot.
Peel and chop the carrots and garlic. Add them to the pot as you go.
Add the thyme and stir to incorporate.
Rinse the barley in a strainer and and add to the pot. Toast for about 2 minutes, stirring occasionally.
Add the water, vegetable base, and salt.
Turn the heat to high. When the water boils vigorously, reduce the heat to low, cover, and boil gently for 20 minutes, stirring occasionally.
Meanwhile, clean and trim the asparagus. Chop into bite-sized pieces. Grate the parmesan cheese.
Test the barley after 20 minutes. It should be soft but still chewy. Cook for 5 minutes more if you like it more tender.
When the barley is done to your liking, add the asparagus and stir to incorporate. Cook covered for 1 minute and then remove from the heat and remove the lid.
Add lemon juice and pepper. Top with parmesan cheese.