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Corn and Barley Bake


1 tbsp (15 mL) canola oil
1 small onion chopped
1 clove garlic, minced
½ cup (125 mL) chopped red pepper
2 carrots, chopped
1 cup (250 mL) pot or pearl barley
4 cups (1 L) chicken or vegetable stock
2 cups (500 mL) fresh or frozen, thawed corn kernels
½ cup (125 mL) chopped fresh parsley
¼ tsp (1 mL) salt
¼ tsp (1 mL) pepper

In a large ovenproof saucepan or Dutch oven, heat oil. Sauté onion, garlic, red pepper and carrots for 4 minutes until onion is softened. Stir in barley, then pour in stock. Cover and bake in a 350⁰F (180⁰C) oven for one hour. Stir in corn and parsley; add salt and pepper to taste. Bake for 10 minutes or until heated through and barley is tender.

Makes 8 servings.

Note: This dish can be covered and refrigerated for up to 2 days. To reheat, stir in ½ cup (125 mL) stock or water.

Nutritional Information (per serving):

Calories: 158
Protein: 5 g
Carbohydrate: 30 g
Fibre: 6 g
Sugars: 4 g
Fat: 3 g
Saturated Fat: 0.4 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 288 mg
Potassium: 371 mg