Spellbinding Sesame Barley Bowls
Cook time – 35 min
- Total time
- 60 minutes
- Preparation time
- 25 minutes
- Calories
- 295
- Portions
- 4
Directions
- Prepare barley as label directs; transfer to a large bowl. Makes about 3 cups.
- Heat a large skillet over medium-high heat; spray with nonstick cooking spray. Add cauliflower; cook 3 minutes or until cauliflower is slightly tender, stirring frequently. Add mushrooms, salt and pepper; cook 5 minutes or until cauliflower and mushrooms are tender. Add buttery spread and sesame seeds; cook 1 minute or until buttery spread melts, stirring to coat. Remove from heat. Makes about 2¼ cups.
- Slice off ends of orange; place cut side down on a cutting board. Slice down sides of orange to remove skin and white pith with a paring knife. Hold orange over small bowl; gently cut along sides of membranes to release each segment. Cut orange segments crosswise in half. Squeeze juice from orange membrane into bowl with barley; stir in soy sauce and sesame oil. Fold in field greens and orange segments. Makes about 4 cups.
- Divide barley mixture into 4 serving bowls, top with mushroom mixture and sprinkle with green onions.
Tips & Tricks
Recipe can also be served as a side dish. For a gluten free alternative, use brown rice instead of barley and tamari instead of soy sauce.
Ingredients
- 1 cup dry pearl barley
- Nonstick cooking spray
- 1½ cups small DOLE® Cauliflower florets
- 1 package (8 ounces) DOLE® White Mushrooms, sliced
- 1 cup sliced shiitake mushrooms
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 tablespoons natural buttery spread with olive oil
- 2 teaspoons toasted sesame seeds
- 1 DOLE® Orange
- 2 tablespoons less-sodium soy sauce
- 2 teaspoons sesame oil
- 1 packed cup DOLE® Field Greens
- 2 DOLE® Green Onions, thinly sliced
Nutritional Facts
| 4 Serving Per Container | |
| Serving Size | 1 bowl |
| Calories | 295 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (8 g) | 10% |
| Saturated Fat (2 g) | 8% |
| Polyunsaturated (1 g) | |
| Monounsaturated (1 g) | |
| Sodium (600 mg) | 26% |
| Total Carbohydrate (50 g) | 18% |
| Dietary Fiber (11 g) | 40% |
| Total Sugars (6 g) | |
| Protein (9 g) | 19% |
| Calcium | 4% |
| Iron | 10% |
| Magnesium | 15% |
| Manganese | 35% |
| Phosphorus | 15% |
| Potassium (410 mg) | 8% |
| Thiamin | 15% |
| Vitamin A | 4% |
| Vitamin B6 | 15% |
| Vitamin C | 45% |
| Vitamin E | 2% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.