optional: for additional proteinyou can add chicken, beef, salmon, sardines, beans, etc.
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
If making this for baby and are extra cautious of sodium content, you can add less