BARLEY AND CORN CASSEROLE

This recipe is a great vegetarian dish. Barley is a good source of soluble fiber.
It originally called for black beans, but I don't like black beans, but if you like them then add can of them. This will add more protein to the dish.

BARLEY AND CORN CASSEROLE
1 TBSP vegetable oil
1 onion, chopped
3 cloves garlic, minced
1 cup pearl or pot barley
3 cups vegetable or chicken stock...I use chicken stock as I am not a vegetarian
2 cups kernal corn...I use frozen corn
1 tomato, diced
1/2 red pepper, diced
2 TBSP fresh lemon juice or lime juice
1/2 cup chopped parsley or basil....I don't usually use either as I never keep in on hand or chopped green onions at the end would be nice also, nice colours.

In a frying pan saute the onions and garlic until soft and translucent, add the barley and saute for just a couple of minutes and add the chicken stock.
Transfer the mixture to a casserole dish and cover, bake in 350' oven for 1 hour.
Remove from oven and add the corn, red peppers, tomato and lemon juice. If using parsley add it now also. Return to oven and cook for about 10 minutes more.
If using chopped green onions add them at the end so they remain nice and crisp.

I even like this dish served at room temperature, the taste is fresh and the lemon juice gives it a little zing.
If using black beans add at the same time you add the corn, but drain and rinse the beans before adding to the dish.
I only have the nutritional data for the dish with the black beans, so if anyone wants the information I can supply it if you email me.
TTFN
Jake