Nutty Lemon Barley

2 T. olive oil
2 onions, finely chopped
3 stalks celery, finely chopped
1 c. pearl barley, rinsed
2-1/2 c. low-sodium vegetable broth
1 t. finely grated lemon zest
1/2 t. dried oregano
Salt to taste
1/8 t. pepper
2 T. sunflower seeds
1 T. fresh lemon juice
1/4 c. golden raisins
2 T. chopped fresh parsley

In wide, heavy saucepan, heat oil over moderate heat. Add onions and celery; saute, stirring, until softened and lightly browned, about 7 minutes. Stir in barley until coated with oil. Pour in broth and add lemon zest, oregano, salt, and pepper.

Bring broth to a boil, then reduce heat; cover pan and simmer, stirring occasionally, until barley is nearly cooked through and almost all liquid is absorbed, about 40 minutes.

Meanwhile, toast sunflower seeds in dry nonstick skillet over moderate heat, stirring frequently or shaking pan until golden brown. Remove from heat and transfer to a plate.

Stir lemon juice and raisins into barley mixture and cover saucepan. Remove saucepan from heat and allow mixture to stand about 5 minutes, then gently stir toasted sunflower seeds and chopped parsley into barley until just mixed.

Variations: Use orange zest and orange juice instead of lemon. Use pepitas instead of sunflower seeds. Use snipped dried apricots or dates instead of raisins.

Serves 8.

Adapted from Eat to Beat High Blood Pressure, p. 132.