Warm Grains, Sautéed Vegetables & Feta is a delicious vegetarian grain-based recipe that can be used as a main dish or side. It is low-calorie and low-fat which makes it perfect if you are working towards losing weight or simply living a healthier life. It is nutty, sweet and savory all at the same time. Taking about 25 minutes to prepare from start to finish and adapting easily for ingredient swaps, this is a great go-to dish. Any sautéed or roasted veggie would be equally tasty in lieu of the peppers as would substituting any fresh high quality cheese for the feta.

For those on low-sodium diets, I would suggest swapping out the salt from the veggie saute’ and adding lemon juice and/or hot pepper flakes to taste. The salt can be omitted from the cooking water for both the quinoa and barley. The cheese could also be omitted to lower sodium.


1/2 cup barley

1/2 cup quinoa

2 oz. feta

1/4 cup pine nuts

1 plus 1/2 large red bell peppers diced into 1/4 inch pieces

1 1/2 cup onion diced into 1/4 inch pieces

2 tsp. olive oil plus more for drizzling to taste once ingredients are combined

2 tsp. cilantro

salt and fresh ground black pepper to taste


Step 1: Cook barley and quinoa separately according to package directions. Set aside keeping pots covered.

Step 2: Heat 1 tsp. olive oil in a large pan. Add red peppers and onions. Season with salt, black pepper and cilantro to taste. Saute’ approximately 6-8 minutes over medium heat stirring occasionally. Remove from heat once onions are translucent and peppers become tender.

Step3: In a large bowl, gently combine barley, quinoa, vegetables, pine nuts, feta and remaining olive oil.

Step 4: Drizzle additional olive oil if desired. Serve as a main dish or  side.


Nutritional Data Per Serving: 8 – 3/4 cup servings, Calories 170, Fat 6 grams, Carbohydrates 24 grams, Protein 6 grams


For more information on the benefits of whole grains such as the barley used in this recipe, click here.


For the benefits of quinoa, click here.


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