Whole grain barley is also called hulled barley. This is different than pearl barley which has had most of the bran removed (where much of the fiber and nutrients are). Minimally processed, hulled barley is full of fiber and vitamins and minerals. Barley is surprisingly filling and is perfect for those looking for a satisfying meatless meal.
Hulled barley can be found at most grocery stores in the bulk food section or by the beans, lentils and rice. Stock up as it has proven to protect the heart by lowering LDL (bad) cholesterol and controlling blood pressure. This fiber-rich food also helps to maintain healthy blood sugar levels.
If you don’t have barley, this recipe works great with rice, quinoa or any other whole grain. Other veggies can be substituted or added, just be sure there’s multiple colors for a beautiful and nutrient-rich dish.
Each stuffed squash half is one serving. To enjoy use a spoon. All flesh can be eaten, but don’t eat the skin.
Balsamic Glazed Butternut Squash
- 1 medium butternut squash
- 3/4 cup hulled barley rinsed and drained
- 2 cups water
- 1/2 cup celery, chopped
- 1/2 cup red onion, diced
- 1/2 cup mushrooms, chopped
- 1/2 cup chopped bell pepper (any color)
- 4 Tbsp balsamic vinegar
- 1 Tbsp Dijon mustard
- 2 Tbsp nutritional yeast
- 1/2 tsp dried basil
- 1/4 tsp ground black pepper
- Preheat oven to 425 degrees F.
- Place rinsed barley in a medium saucepan over medium heat. Stir while cooking for 1 minute. Add 2 cups of water, bring to a boil, reduce heat to low and cover. Let simmer for 30 minutes.
- Slice butternut squash in half lengthwise and scoop out the seeds. Lay face-up on a baking tray and cook for 45 minutes or until fork tender.
- Add celery, onion, mushroom and bell pepper to barley. Cover and continue to cook for an additional 10 minutes.
- Thoroughly combine all balsamic glaze ingredients in a small bowl.
- Remove roasted squash from oven and generously add filling. Return to oven for 15 minutes.
- Remove from oven, generously drizzle with glaze and enjoy!