Barley Stuffed Tomato with Caramelized Vegetables

Main Dish / Vegetarian / Plant-based

(15 votes, average: 4.07 out of 5)

Barley is an under-appreciated cereal grain with a pasta-like consistency and high fiber content. With its fiber it aids in optimizing the good bacteria in the intestines reducing the risk of colon cancer and hemorrhoids. Topped with light pecorino cheese and a placed in a colorful tomato “bowl”, this recipe will soon become a summer favorite.

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Ingredients

1 cup barley
2 1/2 cups vegetable stock
1 tbsp olive oil
6 oz artichoke hearts, sliced thin
1 small red onion, sliced
1 small bulb fennel, sliced thin
4 cloves garlic, minced
1 tbsp dry red pepper flakes
1/4 cup white wine
1/4 cup pecorino cheese, shredded
1/4 cup assorted minced herbs
3 large tomatoes, cut in 1/2 from top to bottom, seeds removed to form vessel

Directions

In a dry pot over low heat, toast barley until golden. Add vegetable stock and cook until barley is al dente, about 20 to 30 minutes. Set aside.
In a large sauté pan, add olive oil and warm over high heat until oil is almost smoking. Carefully add artichoke hearts, red onion, and fennel. Sauté, stirring constantly until caramelization begins to occur.
Add garlic and red pepper flakes and continue cooking until fragrant. Deglaze pant with white wine.
Remove from heat, add to cooked barley, and stir in pecorino and herbs. Season to taste and set aside to cool to room temperature.
Stuff halved tomatoes with the barley and vegetable mixture and serve at room temperature with a drizzle of olive oil and a sprinkle of minced herbs.
Yield: Serves 6

Per serving: 252 calories, 7g fat, 128mg sodium, 8g fiber, 7g protein

Source: Daniel Dennis, Culinary Instructor, Kirkwood Continuing Education & Chef de Cuisine for The Class Act Restaurant

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