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Barley Jambalaya

Barley Jambalaya

201 Ratings
201 Ratings
Recipe Image
Barley Jambalaya
Makes: 6 Servings
Total Cost: $$$$
Cook Time: 1 hour
Preparation Time: 25 minutes

Ingredients

  • 1 cup instant pearl barley
  • 4 cups water
  • 2 whole bay leaves
  • 3 medium onions
  • 2 small celery stalks
  • 1 cup diced green, red, yellow, or orange bell pepper
  • 2 medium cloves garlic
  • 1 tablespoon canola oil
  • 4 ounces ground turkey
  • 2 (14.5-oz) cans diced tomato (no salt added)
  • 1 teaspoon salt
  • 1/2 teaspoon ground cayenne pepper
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon ground black pepper

Directions

In Advance:

  1. In a colander, rinse barley under cold water.
  2. In a medium pot over high heat, bring barley, water, and bay leaves to a boil. Reduce heat to low and cover. Cook barley until tender and water is absorbed, about 20-30 minutes.
  3. In a colander, drain barley. Set aside.

Preparation:

  1. Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.
  2. In a large pot over medium-high heat, heat oil.
  3. Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
  4. Add ground turkey. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.
  5. Add tomatoes and their juices. Bring to a simmer.
  6. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.
  7. Add cooked barley to the mixture. Stir to combine. Add more water or broth, if needed. Cook over low heat to bled flavors, about 5-10 minutes more.
  8. Remove bay leaves and serve.

Notes

  • To save time, cook barley up to 2 days in advance. Refrigerate until ready to use. Add to pot in step 7 above. Or, use another whole grain you have made in advance, like brown rice.
  • When doubling this recipe, do not double cayenne pepper unless you prefer a very spicy dish.
  • For a vegetarian option, use cooked or canned pinto or black beans, rinsed and drained, in place of meat.

Materials: You will need a can opener, colander, cutting board, large pot with lid, measuring spoons, medium pot with lid, mixing spoon, and a sharp knife.

Learn more about:

Source:

Meeting Your MyPlate Goals on a Budget
MyPlate National Strategic Partners Toolkit

Nutrition Information

Serving Size: One Serving: 1.5 Cups
Nutrients Amount
Total Calories 230
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 15 mg
Sodium 440 mg
Carbohydrates 41 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 80 mg
Iron 3 mg
Potassium 549 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 230
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 1 mg
Cholesterol 15 mg
Carbohydrates 41 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 80 mg
Potassium 549 mg
Sodium 440 mg
Copper 248 mg
Iron 3 mg
Magnesium 53 mg
Phosphorus 144 mg
Selenium 13 mcg
Zinc 1 mg
Vitamins
Vitamin A 45 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.1 mcg
Vitamin C 48 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 14 mcg
Folate 51 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 37 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cup
Grains 1 ounce
Protein Foods 1/2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025