While you enjoy this hearty hot dish, please see our post for a new study that found those who included more whole grains in the diet were less likely to be overweight or obese, and more likely to have better lipid profiles.
Ingredients:
- 3 c vegetable or chicken broth
- 1-2 cloves garlic, minced
- 1 tsp kosher salt, or to taste
- 1 tsp cumin
- 1 tsp white pepper
- A drizzle of oil for the baking dish
- 1/2 c whole grain barley (not pearl)
- 1/2 c quinoa, white or red
- 1/2 c kamut
Directions: Preheat oven to 375F. In a 2-quart saucepan, add the broth, minced garlic, salt, cumin, and white pepper. Bring just to boiling and remove from heat. In a fine mesh colander, combine the grains and rinse under running water, shaking excess water off. Lightly oil a 1.5-to-2-quart baking dish, scoop the grains into the baking dish and pour the hot broth over the top. Stir to combine. Cover with tight-fitting lid and bake for 1 hour. Remove from oven, fluff with a fork, cover and let rest for 5 more minutes, fluff again and serve.
SERVES 6 • PREP TIME: 10 MINS • COOK TIME: 75 MINS
Recipe inspired by our blog: Whole Grains for Healthy Weight
