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African-Spiced Black Barley with Okra and Tomatoes Recipe

African-Spiced Black Barley with Okra and Tomatoes Recipe

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African-Spiced Black Barley with Okra and Tomatoes

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Ingredients

Count

Nutrition

246

Calories

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Ingredients:

Serving

1 1/4 cups black barley (about 1/2 lb)
3 1/2 tbsp vegetable oil
1 medium onion, finely chopped
2 medium tomatoes, peeled and coarsely chopped
1 large garlic clove, minced
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp cinnamon
1/4 tsp cayenne pepper
pinch of ground cloves
1 cup water
1 lb small okra, stems trimmed
salt

Directions:

In a medium saucepan, cover the barley with water and bring to a boil. Cover and simmer over low heat, stirring occasionally, until the barley has split and is tender but still slightly chewy, about 45 minutes. Drain the barley and transfer to a bowl.
Wipe out the saucepan and heat 1 1/2 tablespoons of the oil in it. Add the onion and cook over moderately low heat, stirring, until tender, about 5 minutes. Add the tomatoes and cook over moderate heat until their juices thicken, about 4 minutes. Add the garlic and cook until fragrant, about 2 minutes. Add the cumin, coriander, cinnamon, cayenne and cloves and cook, stirring, until fragrant, about 3 minutes. Add the barley and the water, cover and simmer over low heat until the flavors are nicely blended, about 4 minutes.
In a large skillet, heat the remaining 2 tablespoons of oil until almost smoking. Add the okra and cook, turning once, until browned on both sides, about 6 minutes. Season the okra with salt and stir into the barley. Season the barley with salt and serve hot.
Make Ahead: The recipe can be prepared through Step 2 and refrigerated for up to 2 days. Bring back to a simmer before proceeding.
Wine Recommendation: This spice-rich vegetable stew warrants an equally spicy red with a texture to match. A California Zinfandel, such as the 1996 Ridge Sonoma Station or the 1996 Turning Leaf, is just right, particularly if the stew accompanies a hearty meat dish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	245.79 Kcal (1029 kJ)
Calories from fat	78.84 Kcal
		% Daily Value*
Total Fat	8.76g	13%
Sodium	13.98mg	1%
Potassium	532.54mg	11%
Total Carbs	36.96g	12%
Sugars	3.12g	12%
Dietary Fiber	9.67g	39%
Protein	6.79g	14%
Vitamin C	24.9mg	42%
Iron	2.5mg	14%
Calcium	91.2mg	9%

Amount Per 100 g
Calories	110.92 Kcal (464 kJ)
Calories from fat	35.58 Kcal
		% Daily Value*
Total Fat	3.95g	13%
Sodium	6.31mg	1%
Potassium	240.33mg	11%
Total Carbs	16.68g	12%
Sugars	1.41g	12%
Dietary Fiber	4.37g	39%
Protein	3.06g	14%
Vitamin C	11.2mg	42%
Iron	1.1mg	14%
Calcium	41.2mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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