Wholesome Whole Grain Meals

Whole grains offer a diversity of flavors and textures when you add them to your meals. Some taste nutty and have a chunky feel in your mouth whereas others are slightly sweet and have an airy texture.

Explore the nutty and chewy texture of barley in this barley lentil soup.

Barley Lentil Soup

Adapted from the FoodHero.org

Prep Time: 10 minutes

Cook Time: 1.5 hours

Makes 10 cups

Ingredients: 

• 1 Tbsp vegetable oil
• 1 clove garlic, minced or ¼ teaspoon garlic powder
• 1 cup onions, sliced
• 1 cup carrots, sliced
• 1 cup celery, sliced
• 1 cup (15 ounces) stewed, diced tomatoes
• 3 cups chicken or vegetable broth (see notes)
• 3 cups water
• 1 cup dry lentils
• ¾ cup Barley
• ½ tsp dried thyme
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper, to taste

Directions:

1. Heat oil in a large pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
2. Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
3. Cook until the barley and lentils are tender, about 1 to 1 ½ hours.
4. Serve hot in a soup bowl.
5. Refrigerate leftovers within 2 hours.

Try this refreshing and colorful quinoa salad for lunch:

Quinoa Salad:

Adapted from FoodHero.org

Prep time: 15 minutes

Cook time: 15 minutes 

Makes 6 cups 

Ingredients: 

SALAD

• 1 cup dry quinoa *
• 2 cups water or low-sodium vegetable broth
• 2 large carrots, diced
• 3 large celery stalks, diced
• 1 large red bell pepper, diced
• 3 green onions, sliced
• 3 Tbsp minced parsley

* Use bulgur if you don’t have quinoa

DRESSING

• ½ cup rice vinegar
• 2 Tbsp water
• 1 Tbsp vegetable oil
• 2 cloves garlic, finely chopped or ½ tsp garlic powder

Directions:

1. Rinse the quinoa in a fine strainer under running water for 1 minute.
2. Bring the water or broth and quinoa to a boil in a 2 to 3-quart saucepan. Lower the heat, cover, and simmer for 15 minutes. Refrigerate until cool.
3. While the quinoa is cooling, combine all the vegetables in a salad bowl.
4. In a small bowl or jar with a tight lid, mix or shake together the dressing ingredients. Add to the vegetables.
5. Add quinoa and stir gently to combine.
6. Refrigerate leftovers within 2 hours.

Source:

https://www.onegreenplanet.org/natural-health/whole-grain-plant-based-recipes/#:~:text=These%20compounds%20are%20%E2%80%9Cthe%20seeds,makes%20whole%20grain%20different%20from