Barley And Walnut-Stuffed Bell Peppers Recipe

Gather the barley and walnut-stuffed bell peppers ingredients

For this dish, you'll need four large bell peppers. Kinnaird favors the taste of yellow or orange peppers, but red ones are also a great option. No matter which color you select, make sure to choose peppers that are fresh and ripe. The filling is based on pearl barley, which Kinnaird prefers to cook with a bit more water than usual, allowing the grains to become very tender.

Dried currants contribute a touch of sweetness to the filling, while chopped raw walnuts provide a satisfying crunch. Feta cheese adds a tangy creaminess, and fresh lemon juice and zest enhance the acidity. The filling is completed with fresh scallions, black pepper, and olive oil, while kosher salt is used for cooking the barley and seasoning the insides of the peppers. During baking, you'll incorporate a splash of dry white wine, and the finished dish is garnished with chopped fresh Italian parsley.

Step 1: Bring water and salt to a boil

In a large pot, bring 6 cups of water and 1 teaspoon of salt to a boil.

Step 2: Rinse the barley

Wash the barley in a colander with cold water.

Step 3: Add the barley to the pot

Incorporate the barley into the pot, mix well, and return to a gentle simmer.

Step 4: Cook the barley

Cook uncovered for 40 minutes, stirring from time to time.

Step 5: Add the currants

Incorporate the currants and continue cooking for an additional 5 minutes, or until the barley is extremely tender and the liquid has been fully absorbed.

Step 6: Add the olive oil to the barley and currants

Move the barley and currants to a large bowl and incorporate the olive oil. Let the mixture sit at room temperature for 30 minutes, stirring occasionally.

Step 7: Trim the bottoms of the peppers

As the barley cools, cut a small section off the bottoms of the peppers to ensure they can stand upright.

Step 8: Slice the tops and remove the membranes and seeds

Cut off the tops to form "lids" and take out the membranes and seeds from the peppers.

Step 9: Place the peppers in a baking dish

Arrange the hollowed peppers in a deep baking dish and season the insides with the remaining teaspoon of salt.

Step 10: Zest and juice the lemon

Grate the lemon peel with a zester or grater. Then, slice the zested lemon in half and extract the juice.

Step 11: Add remaining filling ingredients to the barley

Incorporate the lemon zest and juice, walnuts, feta cheese, scallions, and black pepper into the cooled barley mixture.

Step 12: Preheat the oven

Set the oven temperature to 400°F.

Step 13: Fill the peppers

Distribute the barley filling among the peppers.

Step 14: Replace the lids

Swap out the covers.

Step 15: Pour the wine around the peppers

Drizzle the wine over the peppers in the dish.

Step 16: Cover and bake the peppers

Cover the dish and roast the peppers for 40 minutes.

Step 17: Uncover and finish baking

Remove the cover from the dish and bake for an additional 5 minutes.

Step 18: Remove the peppers from the oven

Take the peppers out of the oven.

Step 19: Spoon pan juices over the filling

Remove the pepper lids and drizzle the pan juices over the filling.

Step 20: Garnish with parsley and serve

Top the filling with parsley and serve right away.

What is pearl barley, and what nutritional value does it have?

Barley is a robust cereal grain that serves as an excellent source of fiber. It features a subtle, nutty taste and a tender, chewy consistency. This versatile grain is commonly incorporated into soups, stews, beverages, and breads, and it also complements dishes like risotto and pilaf.

Barley is typically available in two varieties: hulled and pearled. Pearled barley has had both the hull and bran removed, resulting in a lighter color, a softer texture, and a quicker cooking time compared to hulled barley. In addition to fiber, barley offers a range of vitamins and minerals, such as B vitamins, potassium, folate, and iron. It is also a source of selenium and choline, which may help reduce chronic inflammation. However, it's important to note that barley contains gluten (albeit in low amounts of 5–8%), so individuals with celiac disease or gluten allergies should avoid it.

How can I switch up the ingredients in these stuffed peppers?

Adding your own unique twist to these stuffed peppers can be both enjoyable and simple. Kinnaird suggests starting with the fundamental ratios of barley to other ingredients. Instead of walnuts, consider using pecans, pumpkin seeds, or roasted hazelnuts. You can replace feta crumbles with fresh goat cheese or even a Mexican cheese like queso fresco. Golden raisins or dried cranberries make excellent alternatives to currants, and chives can provide a similar fresh flavor in place of scallions.

If you're looking to boost the protein content, try incorporating some crispy bacon or chopped smoked ham or turkey. However, Kinnaird advises against substituting green bell peppers for the sweeter yellow, orange, or red varieties. Green bell peppers have a more vegetal and unripe taste that can turn off or become bitter when baked. Baking enhances the sweetness of the other peppers, making them a more flavorful base for your chosen filling ingredients.