Spiced barley and corn

    1 hour 10 minutes

    Cholesterol-lowering soluble fibre is barley's biggest feature. The plump, pearly grains are also rich in B vitamins and magnesium.

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    Serves: 4 

    • 4 spring onions, thinly sliced
    • 1/2 cup firmly packed fresh coriander or flat-leaf parsley sprigs
    • 2 tablespoons chopped fresh ginger
    • 3 cloves garlic, peeled
    • 3 teaspoons olive oil
    • 1 green capsicum, diced
    • 1 cup pearl barley
    • 1 cup chicken stock
    • 1 cup canned no-added-salt chopped tomatoes
    • 1/2 teaspoon ground coriander
    • Salt
    • 1 1/4 cups frozen corn kernels, thawed

    Preparation:15min  ›  Cook:55min  ›  Ready in:1hour10min 

    1. Combine the spring onions, fresh coriander, ginger, garlic and 2 tablespoons water in a blender and purée.
    2. Heat the oil in a large saucepan over moderate heat. Add the capsicum and cook for 4 minutes or until crisp-tender. Add the spring onion purée and cook for 2 minutes. Add the barley, stirring to coat.
    3. Add the stock, 1/2 cup water, the tomatoes, ground coriander and a pinch of salt, and bring to the boil. Reduce to a simmer, cover, then cook for 45 minutes or until the barley is tender. Remove from the heat and stir in the corn.

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