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.

This recipe is excellent for maintaining stable blood sugar levels due to the high fiber content of the barley.

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.

Fun facts

  • Barley is one of the oldest cultivated grains in the world and was a staple food for Roman gladiators, who were known as hordearii or barley men.
  • Spinach loses a significant amount of its volume when cooked because it is composed of over ninety percent water.
  • Authentic Parmesan cheese is aged for a minimum of twelve months, which naturally breaks down the lactose, making it virtually lactose-free.