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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
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Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Servings: 12

Ingredients

  • 1 cup barley
  • 1 3/4 cups water or broth
  • 1 cup chopped broccoli
  • 1 cup chopped bell pepper
  • 1 Tbs tomato paste
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 cup whole fat plain Greek yogurt
  • 2 eggs lightly beaten
  • 3/4 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 1/2 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
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