Tag Archives: barley

Lunch in a Jar, Pt. 3: Coconut Barley w/ Zucchini, Asparagus & Feta

4 Apr

I love kitchen tools whether they’re essential or absurd (who DOESN’T need a hot dog slicer??). On that note, I think spiralizers fall right in the middle: you don’t neeeeeeed one but they’re neat! Why not have fun with your food and eat it in a different way? Inspired to bust out this particular gadget, I based my next lunch jar on using it on some zucchini. I also made up some chewy coconut and lime barley, tossed in some salty feta and added in bright, blanched asparagus and corn. Lots of flavour and super filling, I’m making it again next week!

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Makes 3.

Ingredients

1 zucchini, peeled and spiralized (or, in a pinch, use a peeler to cut into ribbons and then slice those ribbons thinly)
5-10 stalks of asparagus, diced
1 c corn
1c barley
3 tb shredded, unsweetened coconut
1/2 lime, juiced
handful of cilantro, roughly chopped
1/3 c feta, crumbled
drizzle of olive oil and balsamic vinegar

Directions

1.Place 3 cups of liquid (water, broth, coconut milk) in a pot along with 1 cup of uncooked barley and a pinch of salt. Bring to a boil, stir, cover and simmer for 30 minutes. Once cooked to desired chewiness, add in the shredded coconut, lime juice and cilantro. Taste and adjust seasonings to your preference. Set aside to cool.

2. Meanwhile, bring a small pot of water to a boil to blanch the corn and asparagus. Once the water has boiled, toss in the veggies and cook for just a couple of minutes. Drain the pot and put the veggies into ice water to stop the cooking process. Remove and set aside.

3. Layer your ingredients: barley, asparagus, corn, zucchini & feta. If you’ve got any leftover cilantro, you can toss that on top, too. When you’re ready to eat, toss in a little extra virgin olive oil and balsamic vinegar and you’re set!

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Warm Cauliflower & Herbed Barley Salad

21 Feb

I am always looking for new ways to incorporate grains and veggies into our diets.  This recipe appeared in an issue of Bon Appetit magazine and I thought it had excellent potential. Yes, the dressing has mayo but it’s only one tablespoon for an entire head of cauliflower and a pile of barley.

A lot of people don’t seem to care for cauliflower that much (“It smells like feet!” a friend once exclaimed), but I’ve always liked it. It’s especially nice here with little caramelized spots lending some sweetness to each floret. You can most definitely do this salad ahead of time and it’s even better the next day. I made mine without the beans as none of those goes over particularly well in our house, but I have no doubt they could work in the salad. Instead, I doubled the amount of barley.

Serves 4 with lots of leftovers.

Ingredients

1/2 c pearled barley
1 tb lemon zest
3 tb lemon juice
1 tb mayo
1 ts Dijon mustard
6 tb extra virgin olive oil
1 head cauliflower, cut into florets
1 15-oz can of corona, gigante or butter beans
1/2 c fresh parsley, chopped
2 tb fresh tarragon, chopped
salt & pepper

Directions

1. Place barley and 1.5 cups of water (or broth) in a large saucepan with a generous pinch of salt. Bring to a boil, cover and cook for 25-30 minutes. Set ‘er aside.
2. Meanwhile, whisk the lemon juice, mayo, Dijon mustard and 5tb of olive oil until the mixture emulsifies.
3. Heat a large pan to medium and add the remaining oil. Toss in the cauliflower and season with salt and pepper. Turn the florets over occasionally and cook roughly 10 minutes, until you start to see brown spots appearing. Add in 2tb of water, cover and steam for two more minutes.
4.  Transfer the cauliflower to a large bowl. Add half of the parsley and tarragon, barley and dressing. (If you’re using the beans, this is when you would add them.) Stir to coat everything thoroughly.  Season with salt and pepper if necessary.
5. Divide the salad among 4 bowls. Garnish with lemon zest and the rest of the herbs.

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