Pearl Barley with Kale & Butternut Squash

Ingredients

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  2 cloves, minced or 6g

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Squash

  Winter, butternut, raw

  4 cup, cubes or 560g

• Barley

  Pearled, raw

  1 ¼ cup or 250g

• White wine

  Alcoholic beverage, table

  5 fl oz or 147g

• Vegetable Broth

  From bouillons. Low sodium

  3 cup or 720g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Kale

  Raw

  1 ½ cup, chopped or 101g

• Lemon juice

  Raw

  1 lemon yields or 47g

• Pine nuts

  Nuts, dried

  2 tbsp or 17g

• Parsley

  Raw

  ½ cup or 30g

Directions

1. Thinly slice onion and crush garlic. Peel, remove seeds, and cube the butternut squash.
2. Heat the olive oil in a large saucepan, and saute the onion and garlic over a medium low heat for 5 minutes until softened.
3. Add butternut squash to the pan and cook for 2 minutes.
4. Add the pearl barley and white wine to the pan, increase the heat and cook for 3 minutes until most of the wine has cooked away.
5. Add the vegetable broth, bring to a boil, then reduce to a simmer and cook for 25 minutes, stirring every few minutes. Season with salt and pepper.
6. Remove any tough stalks from the kale and roughly chop the leaves. Remove the stalks from the parsley and finely chop the leaves.
7. Add the kale to the pan, and cook for a further 5 minutes until the pearl barley is tender, but still a little chewy.
8. Remove from the heat and stir in lemon juice and parsley.
9. Toast the pine nuts in a dry frying pan until just golden brown.
10. Divide the pearl barley between bowls and top with toasted pine nuts to serve.