Pearl Barley: Your salads' new best friend

By Naomi Biltcliffe | 29/06/2015 | Posted in Kitchen

Making healthy salads that are full of flavour can often be a challenge. So we’ve decided to help you spruce up your summer salads with one tasty ingredient. 

 

Introducing… pearl barley, a delicious and wallet-friendly superfood that’s ram packed with nutritional goodness. Highly popular in Japan, pearl barley is barley that has had its shell and all of its bran removed, making it easier to cook and less chewy than other barley.

Most commonly known for plumping up soups and filling out stews, its talent for bulking up salads is often overlooked. But never fear, we’re here – with three deliciously healthy salad recipes all featuring this oft-underestimated food. 

Top tip: For even more flavour, why not try tossing your Pearl Barley in some fresh lemon or orange juice?

Sweet potato and pearl barley salad

Ingredients:
2 medium sized sweet potatoes
175g pearl barley
1 large bag of green beans
½ onion, finely chopped
1 clove of crushed garlic
½ red chilli, de-seeded and finely chopped
1 sprig of fresh rosemary
1tbsp balsamic vinegar
1tbsp olive oil
1tsp wholegrain mustard
2tsp honey

Method:
1. Slice the sweet potatoes into thick slices place in a pan of water and boil for 5-8 minutes until just cooked and slightly crunchy. 
2. Add the beans for the last 2-3 minutes. 
3. Drain the water and allow to cool. Once cooled, peel the skins off the sweet potato and cut into chunks.
4. In a large pan, fry the onion, garlic, chilli and rosemary for about 5 minutes or until soft.
5. Once the onion, garlic, chilli and rosemary has cooled, add them to a jug with the olive oil, balsamic vinegar, wholegrain mustard and honey to create the dressing.
6. Add the barley to a pan of boiling water. Allow to simmer, uncovered, for 25-30 minutes or until tender.
7. Allow to cool.
8. In a large bowl, add the beans and sweet potato to the barley.
9. Whisk the dressing ingredients together and pour over.
10. Chill until ready to serve.


Apple, pomegranate, pine nuts and pearl barley salad

Ingredients:
800g pearl barley
57g pine nuts
1 small onion, finely chopped
Salt and freshly ground pepper
1 large apple, cut into thin pieces 
75g pomegranate seeds 
30g chopped parsley
1/4 cup plus 2 tablespoons of extra-virgin olive oil
3 tablespoons white wine vinegar


Method:
1. Add the pearl barley to a pan of boiling water and allow to simmer, uncovered, for 25-30 minutes or until tender. 
2. Preheat the oven to 180°C. Spread the pine nuts on to a baking tray and toast for 5 minutes or until golden. Allow to cool.
3. In a bowl, whisk the oil, vinegar and onion with salt and pepper. Add the pearl barley, pine nuts, apple, pomegranate seeds and parsley; toss before serving.

Kale, pearl barley and feta salad 

Ingredients:
1 avocado, chopped
100g pearl barley
200g chickpeas
270g kale
50g feta cheese
130g sunflower seeds
1/2 red onion, finely chopped
2 tbsp olive oil
2 tbsp white wine vinegar
2 tsp honey
1 tsp lemon juice, fresh


Method:
1. Add the pearl barley to a pan of boiling water and allow to simmer, uncovered, for 25-30 minutes or until tender. 
2. Once the pearl barley has cooled, add all of the ingredients to a large bowl and mix together.  


Why not show us your 'pearls' of wisdom in the kitchen using this delicious ingredient on Facebook and Twitter?

No Comments / Pearl Barley: Your salads' new best friend

Make a comment on: Pearl Barley: Your salads' new best friend