Nutty Lemon Barley

    1 hour 5 minutes

    This slightly chewy grain is rich in soluble fibre, which can help to lower ‘bad’ LDL cholesterol.

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    Serves: 8 

    • 2 tablespoons olive oil
    • 2 onions, finely chopped
    • 3 celery stalks, finely chopped
    • 1 cup (200 g) pearl barley, rinsed
    • 600 ml salt-reduced vegetable stock
    • 1 teaspoon finely grated lemon zest
    • 1/2 teaspoon dried oregano
    • good pinch of freshly ground black pepper
    • 2 tablespoons sunflower seeds or pine nuts
    • 1 tablespoon lemon juice
    • 1/4 cup (40 g) sultanas
    • 2 tablespoons chopped fresh parsley

    Preparation:10min  ›  Cook:55min  ›  Ready in:1hour5min 

    1. In a wide, heavy saucepan, heat the oil over moderate heat. Add the onions and celery and sauté, stirring, for about 7 minutes or until softened and lightly browned.
    2. Stir in the barley until well coated with the oil. Pour in the stock and add the lemon zest, oregano and pepper.
    3. Bring the stock to the boil, then reduce the heat, cover the pan and simmer, stirring occasionally, for about 40 minutes or until the barley is nearly cooked and almost all of the liquid has been absorbed.
    4. Meanwhile, toast the sunflower seeds in a dry non-stick frying pan over moderate heat, stirring frequently or shaking the pan, until they are golden brown. Remove from the heat and transfer to a plate.
    5. Stir the lemon juice and sultanas into the barley mixture. Cover the pan again, remove from the heat and leave to stand undisturbed for about 5 minutes.
    6. Gently stir the toasted sunflower seeds and parsley into the barley. Serve hot.

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