Barley with Sauteed Leeks, Peas, and Parsley

INGREDIENTS 

1 cup pearl barley
2 Tbsp. olive oil
2 leeks
1 cup frozen peas
2 tsp. Grated lemon zest
½ cup chopped fresh flat-leaf parsley
Kosher salt
Ground black pepper

STEPS

1. In a saucepan, combine barley, 3 cups of water, and ¼ teaspoon salt and bring to boil;
2. Reduce heat and simmer, covered, until the barley is tender (about 20-25 minutes);
3. Drain off any remaining water in the pan and transfer the barley to a large bowl;
4. Heat oil in a medium skillet over medium heat;
5. Add the leeks, season with ¼ teaspoon of salt and pepper;
6. Cook and stir occasionally until tender (about 7-8 minutes);
7. Add peas and lemon zest and cook for another 3 minutes;
8. Stir in parsley and fold the mixture into the barley.

TIPS

1. Buckwheat and quinoa are good substitutes for barley.
2. Quinoa is a complete protein that contain all essential amino acid that is needed by our body.

WELLNESS TIPS

1. Leek contains nutrients like vitamin K, vitamin C, manganese, folate, vitamin A, copper, iron, and vitamin B6.
2. It also contain a significant amount of fiber that helps with digestion, control blood glucose and cholesterol level.
3. With all the benefits, eating leeks can be beneficial in controlling blood glucose and blood pressure.

Recipe adapted from: https://www.delish.com/cooking/recipe-ideas/recipes/a35350/barley-sauteed-leeks-peas-parsley-recipe-wdy0213/