Barley Spinach Parmesan Yogurt Skillet

A light, creamy stovetop barley dish with tender spinach, garlic, parmesan and a spoon of low-fat Greek yogurt for a balanced, slow-release dinner for two.

Ingredients

  • 150 g Pearl Barley
  • 500 ml Vegetable Broth
  • 200 g Fresh Spinach
  • 40 g Parmesan, finely grated
  • 60 g Low-Fat Greek Yogurt
  • 1 tbsp Olive Oil
  • 2 Cloves Garlic, minced
  • Salt, to taste
  • Black Pepper, to taste

Instructions

  1. Rinse the Pearl Barley under cold water.
  2. Bring the Vegetable Broth to a boil in a medium saucepan.
  3. Add the Pearl Barley, reduce the heat, cover and simmer for 25 to 30 minutes until tender.
  4. Heat the Olive Oil in a large skillet over medium heat.
  5. Add the Garlic and cook for about 30 seconds.
  6. Add the cooked Pearl Barley and stir well.
  7. Add the Fresh Spinach in batches and cook until wilted.
  8. Remove the skillet from the heat.
  9. Stir in the Parmesan.
  10. Season with Salt and Black Pepper.
  11. Divide onto two plates and add the Low-Fat Greek Yogurt on top.

Notes

  • Pre-cooked Pearl Barley makes this much faster.
  • Add a splash of water if the skillet looks too dry before adding the Spinach.
  • Stir the Yogurt in lightly for a creamier texture, or leave it on top for a fresher finish.

Variations

  • Add Cherry Tomatoes at the end for a sweeter, juicier finish.
  • Swap Spinach for Baby Kale or Swiss Chard.
  • Add Leek or Shallot with the Garlic for more depth.
  • Top with a Poached Egg for extra protein.
  • Add a small spoon of Dijon Mustard for a sharper flavor.

Nutrients Estimate

Ingredient Amount Calories Fibre Key Micronutrients
Pearl Barley 150 g dry 531 kcal 25.5 g Selenium, Magnesium, Phosphorus, Niacin
Vegetable Broth 500 ml 15 kcal 0 g Sodium, Potassium
Fresh Spinach 200 g 46 kcal 4.4 g Vitamin K, Folate, Vitamin A, Iron, Magnesium
Parmesan 40 g 172 kcal 0 g Calcium, Phosphorus, Vitamin B12, Zinc
Low-Fat Greek Yogurt 60 g 44 kcal 0 g Calcium, Vitamin B12, Riboflavin, Potassium
Olive Oil 1 tbsp 119 kcal 0 g Vitamin E, Vitamin K
Garlic 2 Cloves, about 6 g 9 kcal 0.2 g Manganese, Vitamin B6, Vitamin C
Salt to taste 0 kcal 0 g Sodium
Black Pepper to taste 2 kcal 0.8 g Manganese
Total Recipe 2 Portions 938 kcal 30.9 g Rich In Calcium, Vitamin K, Folate, Magnesium
Per Portion 1 Plate 469 kcal 15.5 g Balanced Slow-Release Carbs, Good Protein, High Fibre