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    MJ & Hungryman » Baby/Kid-Friendly Recipes » Lunch » Broccoli Barley Casserole Cups

    Broccoli Barley Casserole Cups

    By Min On January 30, 2018, Updated February 11, 2022

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    Broccoli Barley Casserole Cups - baby led weaning

    If you’re in need of a quick and healthy snack/meal that even the pickiest eaters will enjoy, you must make these broccoli barley casserole cups. Made with wholesome ingredients, like barley, broccoli, and Greek yogurt, it’s sure to satisfy the entire family’s appetite. Baked in a muffin pan, these cups are portable and freezer friendly, making them perfect for on-the-go snacks and traveling. They are also great for baby led weaning.

    Broccoli Barley Casserole Cups - baby led weaning

    Barley is a delicious, high-fiber, high-protein whole grain! There are two different forms of barley, hulled and pearl, and I like to get the hulled because it still contains its bran (which means more fiber!), making it more nutritious, and the texture is chewier as well. 1 cup of cooked barley makes 3 cups cooked. I think 1 cup barley to 3 cups water works best!

    Broccoli Barley Casserole Cups - baby led weaning

    I actually like to cook the barley and chop the vegetables the night before so that in the morning I can quickly combine all the ingredients and put it in the oven to serve to baby for his lunch. As you can see in the recipe notes section, feel free to add some extra protein into these cups. It will be a great way to use up leftover chicken, ground meat, etc. I decided to add some omega-3-rich sardines and the baby loved it! As with most casseroles, these cups taste even better with time.

    Broccoli Barley Casserole Cups - baby led weaning

    Broccoli Barley Casserole Cups - baby led weaning

    Broccoli Barley Casserole Cups

    Quick and easy, healthy broccoli casserole cups that the entire family will enjoy, including even the pickiest eaters! Kid-friendly and perfect for baby led weaning
    5 from 1 vote
    Print Pin Rate
    Prep Time: 10 minutes
    Cook Time: 1 hour
    Total Time: 1 hour 10 minutes
    Servings: 12
    Author: Min | MJ and Hungryman

    Ingredients

    • 1 cup barley
    • 1 ¾ cups water or broth
    • 1 cup chopped broccoli
    • 1 cup chopped bell pepper
    • 1 Tbs tomato paste
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder
    • ¼ cup whole fat plain Greek yogurt
    • 2 eggs lightly beaten
    • ¾ cup cheese divided (note)
    • optional: for additional protein you can add chicken, beef, salmon, sardines, beans, etc.

    Instructions

    to cook barley:

    • Bring water and barley to boil over high heat and once it reaches a boil, lower the heat to simmer and cover. Barley will give off a lot of foam at first so keep an eye on the pot. Cook until it’s soft and chewy, about 40 minutes. You can also make it in the rice cooker if you have one. You can also make it ahead of time.

    For the cups

    • Preheat oven to 350F.
    • Heat lightly oiled pan over medium heat. Add chopped broccoli and bell peppers and cook until moisture has evaporated, about 5 min. Add tomato paste and seasonings and stir to incorporate, about a min. Set aside to cool slightly.
    • In a large bowl, combine egg, yogurt, cooled cooked barley, and ½ cup of cheese. Add veggies and mix until well incorporated.
    • Divide mixture into greased muffin tin (see note)
    • Sprinkle rest of cheese on top.
    • Bake for about 25 min until lightly browned and crisp

    Notes

    If making this for baby and are extra cautious of sodium content, you can add less

    Nutrition

    Calories: 104kcal | Protein: 5g | Sodium: 71mg | Potassium: 156mg | Fiber: 3g | Sugar: 1g | Vitamin C: 23mg | Calcium: 69mg | Iron: 1mg
    Course Appetizer, Side Dish, Snack
    Cuisine American
    Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

     

    For other barley recipes, check out:

    • Vegan Korean nourish bowl w/barley
    • Sweet corn barley risotto
    • Salmon barley bowl with chipotle miso sauce
    « Savory Beet Zucchini Bread
    Mini Shepherd's Pie Muffins »

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    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

    Reader Interactions

    Comments

    1. DD says

      December 09, 2021 at 8:14 am

      Hi, my toddler loves these! I want to try adding in the meat next time- do you cook the meat (I would like to use ground chicken) prior to adding it in?

      Reply
      • Min says

        December 10, 2021 at 8:47 pm

        yes, cook first!

        Reply

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    HI!

    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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