Barley and Veggie Enchiladas

Enchiladas are traditionally made with corn tortillas, however, Barley Tortillas are just right for this hearty vegetarian Tex-Mex dish.

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Course: Main Course

Preparation: Bake, Boiling, Pan Frying

Prep Time: 15

Cook Time: 1 20

Total Time: 1 35

Servings:

1 cup pot or pearl barley
1 1/2 cups water
1 tsp canola oil
2 to 3 cloves garlic, minced
1 small onion, diced
1 small zucchini, grated
1 large carrot grated
1 jalapeno pepper, seeded and finely chopped
1/2 sweet pepper, diced
1 cup frozen corn, or 1 14-oz (398 mL) can corn kernels, drained
2 tsp chili powder
1 tsp ground cumin
1 tsp ground oregano
12 barley flour tortillas (see recipe) or purchase 6inch (15 cm) flour tortillas
14 oz can no-sodium or low-sodium tomato sauce
1 cup medium-spicy tomato salsa
1 cup shredded medium cheddar cheese
1/2 cup sliced green onion, for garnish

Preheat oven to 350°F (180°C). Lightly grease a 13 x 9 inch (33 x 23 cm) casserole dish.
In a small saucepan, combine barley and water. Cover and cook for 30 minutes, until barley is tender.
In a large skillet, heat oil over medium-high heat. Add garlic, onion, zucchini, carrot, jalapeno, red pepper, corn, chili powder, cumin and oregano. Heat through, stirring occasionally, for about 10 minutes, until vegetables are soft and fragrant. Stir in cooked barley. Cool.
To fill tortillas, spoon 1/3 cup (75 mL) barley mixture down the centre of each tortilla, and fold over sides. Place fold side down, in one layer, filling the casserole dish.
In a small bowl, stir together tomato sauce and salsa. Spread evenly over enchiladas. Sprinkle cheese overtop. Bake 35 to 40 minutes until bubbling and hot.

Tip: Cook extra barley, package it in 1-cup (250 mL) containers and freeze to have on hand to add to fillings, soups and salads.

Nutrition Facts

Barley and Veggie Enchiladas

Serving Size

1 enchilada

Amount per Serving

Calories

264

% Daily Value*

Fat

Saturated Fat

3.5

Cholesterol

Sodium

482

Potassium

132

Carbohydrates

Fiber

Sugar

Protein

* Percent Daily Values are based on a 2000 calorie diet.