Squash has potential to reduce the benign prostatic hypertrophy ailment symptoms. The rich source of beta –cryptoxanthin can reduce the chances of lung cancer. It has excellent nutritional value, it is a rich source of vitamin A, C, fibre, potassium, winter squash is also an outstanding source of omega-3 fatty acid, vitamin B1, folate etc. It’s able to play the role of a powerful antioxidants & also rich in anti-inflammatory properties. It has the potential to reduce the asthma as well as osteoarthritis ailments. Squash is also beneficial in preventing heart ailments & lower the blood sugar level.

Ingredients:

1.    Onion- 1 (medium size, minced)
2.    Extra virgin olive oil- 2-3 tsp
3.    Water- 1 ¾ cup
4.    Vegetable broth (reduced sodium)- 1 ¼ ounce
5.    Pearl barley- 1 cup
6.    Salt- As per taste
7.    Garlic- 1 clove (diced)
8.    Pepper- According to taste
9.    Lemon juice- 2 tbsp
10.    Flat leaf parsley- 1/3 cup (minced)
11.    Lemon zest (freshly grated)- 1 tsp
12.    Butternut squash – 2 cup (skin removed & cut into medium cubes)

Direction:

•    Take a large size saucepan & heat oil on medium temperature.
•    Pour the chopped onions & stir well.
•    Allow it to cook for almost 2-3 minutes.
•    Now pour the vegetable broth along with water, squash & barley.
•    Stir well & lower the heat.
•    Let it simmer till the squash turn soft & the liquid evaporates (for almost 30-40 minutes).
•    Now add the garlic, parsley, salt, lemon zest, pepper & lemon juice.
•    Stir properly to mix all the ingredients thoroughly.

Tags: barley pilaf, butternut, butternut & barley pilaf, good for healthy, healthy preparation