Minted Barley and Bean Salad
This filling salad is a great choice for a satisfying lunch. Both barley and beans are low-glycaemic (GI) ‘superfoods’, creating a steady and slow increase in blood glucose levels that keeps you going between meals.
| Servings | Prep Time | Cook Time |
| 4servings | 1.5hours | 45minutes |
| Servings | Prep Time |
| 4servings | 1.5hours |
| Cook Time |
| 45minutes |
Ingredients
- 3 cups salt-reduced vegetable stock
- 1 strip lemon zest
- 1 bay leaf
- 250 g baby leeks white part only
- 1 tsp canola oil
- 1 cup pearl barley
- 1 400g can salt-reduced black-eyed peas rinsed and drained
- 6 roma (plum) tomatoes about 500g (1lb) total, cut into thin wedges
- 3 cups baby spinach leaves shredded
- 1 bunch sping onions (scallions) (about 85g/3oz), shredded
- fresh mint sprig to garnish
- Dressing
- 2 sun-dried tomatoes in oil drained and finely chopped, 2 tablespoons oil reserved
- 1 tbsp red wine vinegar
- 1 clove garlic crushed
- 2 tbsp fresh mint chopped
- 1 tbsp fresh chervil chopped
- Freshly ground black pepper
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Put the stock and 2 1/2 cups water in a saucepan with the lemon zest and bay leaf. Bring to a rapid boil, add the leeks and cook for 2-3 minutes, until just tender. Remove, drain and briefly refresh in cold water. Cut the leeks on the diagonal into short lengths. Set aside.
- Add the canola oil to the hot stock in the pan and bring back to a boil. Add the barley, then cover and simmer for 30-40 minutes, until tender. Spoon out and reserve 2 tablespoons of the stock. Discard the lemon zest and bay leaf. Drain the barley, transfer to a bowl and set aside to cool.
- Add the leeks, canned peas or beans, tomato wedges, spinach and spring onions to the barley, and gently stir to combine.
Dressing
- Put the sun-dried tomatoes, oil, vinegar, garlic, mint, chervil and reserved stock in a screw-top jar. Shake well until combined. Season with freshly ground black pepper.
- Drizzle the dressing over the barley and vegetables, and toss until well coated. Serve at room temperature, garnished with a fresh mint sprig.
Recipe Notes
Per serving: 379 calories, 12 g protein, 13 g fat (2 g saturated fat), 53 g carbohydrate (10 g sugars), 13 g fibre, 827 mg sodium
