Spiced Barley
Spiced Barley
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.
Ingredients
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
Directions
Preparation:15min ›
Cook:40min ›
Ready in:55min
- 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.
- 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.
- Stir in chilli, garlic, cumin, thyme, peppercorns and cayenne pepper. Sauté for a further 5 minutes, stirring well.
- 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.
- Stir in lemon juice. Scatter over green spring onion tops and serve with lemon wedges.
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Reviews (1)
0
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
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