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Leek Pilaf

January 21, 2016 (Updated: October 8, 2018)
Lily Moran

Serves 4

Total Time:

Barley has a low glycemic index, a lot of healthy dietary fiber, and it’s a good source of the B vitamin niacin, all of which help keep your cholesterol under control and your liver happy. This warm main dish is great for cold weather coziness and good health all around.

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  • Salt
  • 1 ¼ cups hull-less barley
  • 1 tablespoon olive oil
  • 1 leek, thinly sliced into rounds
  • 1 teaspoon finely grated lemon zest
  • ½ cup buttermilk
  • ¼ cup chives, finely chopped


  1. Boil 6 cups of water and salt well. Add barley, bring down to a simmer, and cook about 40 minutes, until tender. Drain when done and set aside.
  2. In a medium saucepan over medium heat, heat oil. Add leeks, 2 tablespoons of water, and a pinch of salt. Cook covered about 5 minutes, until leeks have wilted.
  3. Add garlic and cook 30 seconds, while stirring. Add barley, lemon zest, and butter milk. Turn down heat to medium-low and cook an additional five minutes.
  4. Add chives and serve.

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