Green Barley
I love barley, and I love pesto. This is simply a combination of both in a bowl with some spring vegetables. This dish is done within 30-40minutes. A healthy visually delighting dish.
I have posted pesto recipes previously so I won't repeat the recipe here. Suffice to say, its very simple and very quick to make.
The main ingredient in this dish, barley is high in dietary fiber which, by now, we all know is good for our digestive system. In addition barely has the lowest GI of all whole grains, meaning it will help keep you blood sugar level thus decreasing sudden hunger attacks and sugar cravings. Barely also contains both vitamins and minerals among others vitamin B (niacin) that supports cardio vascular health.
I also love the vegetable Romanesco, its just got such an amazing look. It's flavour is a combo of broccoli and cauliflower. It's health benefits are; high levels of vitamin C, folic acid, fiber and potassium. Potassium helps keep blood pressure low. It helps regulate the blood volume and it's acidity. In addition it is important for muscle growth. Basically good stuff.
If you don't happen to have pesto on hand, and don't feel like making it, you could simplify and just sprinkle a little lemon juice and olive oil over the top and perhaps some freshly grated pecorino or parmesan and lots of fresh pepper.
Serves 4
Ingredients
1 batch fresh homemade pesto (see below)
100g barley
1/2 head of romanesco
40g frozen peas
6 green asparagus stalks
2 stalks of celery
1 yellow onion
Drizzle cooking oil - avocado oil/ghee
Pesto Ingredients
A handful of fresh herbs, basil, rocket, watercress, parsley (sometimes I mix two kinds of herbs)
Juice from half a fresh lemon
2 tbsp toasted nuts (to toast roast in a pan on a medium heat, no oil needed, move the nuts around so they get a golden colour)
Salt & pepper to taste
70-100 grams Parmesan or pecorino (or a mix of both) - chop or grate (if you want a vegan version use 2 tbsp nutritional yeast)
3-4 tbsp Extra Virgin Olive Oil
half or 1 clove of garlic
To make pesto: Use a hand blender to blitz all the ingredients together.
Preheat your oven to 180C (356F).
Chop the vegetables (save the peas) into bite size chunks, drizzle with cooking oil and roast in the oven till golden, approximately 20-30 min.
The barley takes approximately 20 min to cook, check the package cooking instructions to make sure as each seems to have varying cooking time.
Add the peas the cooking barley 3-5 minutes before the barley is ready.
Prepare the pesto while the barley is cooking.
Mix the vegetables with the barley and then add in the pesto.
If you would like to add any animal protein this dish would work well with steamed white fish, oven baked salmon or some shredded chicken.
I hope you enjoy this dish!
