- Servings: 4
- Preparation time: 5 minutes
- Cooking time: 45 minutes
- Cost per serving: $2.49
- Storage: 3 days in the fridge. Can be frozen.
- Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, small pot, large pot, ladle, colander, can opener, grater, wooden spoon
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 500 ml (2 cups) milk
- 500 ml (2 cups) water
- 5 ml (1 tsp) canola oil
- 1 small yellow onion, peeled and chopped
- 2 celery sticks, chopped
- Salt and pepper to taste
- 250 ml (1 cup) dry pearl barley
- 250 ml (1 cup) chicken broth
- 1 can (540 ml) lentils, drained and rinsed
- 250 ml (1 cup) grated cheddar cheese
- 175 ml (¾ cup) frozen green peas
Or another green vegetable chopped into small pieces (green bell peppers, green beans or broccoli, for example)
- 150 g (1/3 lb) northern shrimp, shelled
Or any kind of fish of your choice.
1. In a small pot over medium heat, warm the milk and water. When the mixture first starts to bubble, turn off heat, cover and set aside.
2. Heat the oil in a large pot over medium heat. Add the onion and celery and cook for 4 minutes. Add salt and pepper.
3. Add the barley and stir to ensure the barley is covered in oil.
4. Add the chicken broth and bring to a boil over medium-high heat, stirring constantly until all the broth has been absorbed.
5. Add a ladle of the milk mixture and continue to stir until there is almost no liquid left.
6. Repeat step 5 until there is no milk mixture left.
Tip: If the barley still isn’t soft after using all the milk mixture, add 60 ml (¼ cup) of water at a time.
7. Add the lentils, cheddar cheese, green peas and shrimp. Mix until the cheese has melted. Variation: This recipe can be prepared without the shrimp.
This recipe provides foods from the following food groups:
- Grain products
- Meat and alternatives
- Milk and alternatives
- Vegetables (salad or cooked vegetables, for example) to round out the serving, and a fruit