Barley & vegetable salad
1 hour 5 minutes
Cholesterol-lowering soluble fibre is barley's biggest feature. The plump, pearly grains are also rich in B vitamins and magnesium.
Janet Mitchell
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Ingredients
Serves: 4
- 1 1/2 cups pearl barley
- Salt
- 3 teaspoons olive oil
- 1 yellow or red capsicum, cut into 1cm squares
- 1 zucchini, cut into 1cm chunks
- 3 cloves garlic, crushed
- 1/3 cup chopped fresh mint
- 1/4 cup lemon juice
- 1/2 teaspoon black pepper
- 250g egg tomatoes, cut into thin wedges
- 1 cucumber, peeled, seeded and cut into 5mm slices
- 200g mild goat cheese or feta cheese, crumbled
Directions
Preparation:20min ›
Cook:45min ›
Ready in:1hour5min
- Bring 3 cups water to the boil in a large saucepan. Add the barley and a pinch of salt and cook for 45 minutes or until tender. Drain well.
- Meanwhile, heat 2 teaspoons of the oil in a large nonstick frying pan over moderate heat. Add the capsicum, zucchini and garlic. Cook, stirring frequently, for 5 minutes or until the capsicum is crisp-tender.
- Whisk together the mint, lemon juice, pepper and the remaining oil in a large bowl. Add the barley, cooked vegetables, the tomatoes and the cucumber, tossing to combine. Add the cheese and toss gently. Serve at room temperature.
Did you know?
In Australia, barley – in the form of malted barley – is used primarily to make beer. A by-product of malted barley is malt extract, an ingredient in malted drinks and powders.
