Jamaican Barley Vegetable Confetti
A reggae of colors and flavors
1½ C uncooked barley
1 onion, coarsely chopped
2 cloves garlic, minced
1 small zucchini, quartered lengthwise and then cut into 1/4 inch pieces
1 small red pepper, chopped
1 8 oz can mushrooms or 1 lb. fresh, sliced
1 medium carrot, diced in small pieces
1 carrot, diced in small pieces
1 C vegetable broth
2 T Pickapeppa sauce*
Boil the barley in 4½ C water for 45 minutes (or prepare according to package directions). Drain.
Saute the vegetables in vegetable broth for about 10 minutes or until just tender. Add the Pickapeppa sauce and stir well. Stir in the cooked barley, mix well. Add more sauce if desired.
* Pickapeppa, the ketchup of Jamaica, found on most every table, is a mix of tomatoes, vinegar, onions, mangoes, sugar, spices and peppers. The 2 T in the recipe does not make it overly hot, but you may prefer to start with 1 T and then add more to your taste. Pickapeppa is available in local supermarkets. If you can't find it, try 2 T of vegetarian steak sauce and a dash or two of Tabasco, to taste.
4 servings, each: Calories: 418.4, Fat: 4.1 g (8% cff), Carbohydrate: 88.25 g, Protein: 17.45 g.
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©1996 Dr. Neal Pinckney Healing Heart Foundation