Spiced Barley

    55 minutes

    Barley provides a nutty, wholesome wholegrain base, full of fibre, vitamins B, C and E. Finished with green vegetables and a hint of spice, it's a meal that will keep you satisfied.

    2 people made this

    Serves: 4 

    • 200g pearl barley
    • 2 tablespoons extra virgin olive oil
    • 4 spring onions, the white and green parts chopped separately
    • 2 celery stalks, chopped
    • 1 onion, chopped
    • 1 green capsicum, seeded and chopped
    • 1 fresh green chilli, seeded and finely chopped
    • 2 garlic cloves, finely chopped
    • 1⁄2 teaspoon ground cumin
    • 1⁄4 teaspoon dried thyme
    • 1⁄4 teaspoon cracked black peppercorns
    • pinch of cayenne pepper
    • 2 cups (500 ml) salt-reduced vegetable stock
    • 2 tablespoons lemon juice
    • lemon wedges to serve

    Preparation:15min  ›  Cook:40min  ›  Ready in:55min 

    1. Heat heavy-based frying pan over moderate heat. Add pearl barley and toast, stirring constantly, for about 4 minutes or until grains just start to brown and smell fragrant. Remove from heat immediately, transfer to shallow bowl and set aside.
    2. Heat oil in flameproof casserole over moderate heat. Add white parts of spring onions, celery, onion and capsicum, and sauté for about 5 minutes or until slightly softened, stirring occasionally.
    3. Stir in chilli, garlic, cumin, thyme, peppercorns and cayenne pepper. Sauté for a further 5 minutes, stirring well.
    4. Add barley and stock to casserole. Bring to boil, then cover, reduce to simmer for 30 to 40 minutes, or until barley is tender and liquid has been absorbed.
    5. Stir in lemon juice. Scatter over green spring onion tops and serve with lemon wedges.

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    Took shortcuts. I dont know about anyone else but as I'm a fairly new cook I get overwhelmed by ingredients lists that have more than about 8 items! So I took out a few things and it still tasted really good and there's the added bonus of less calories. My altered ingredient list: barley onion green capsicum garlic cumin cayenne pepper vegetable stock lemon juice ...Very tasty  -  31 May 2009