Home Recipes Barley, Beetroot and Feta Salad

Barley, Beetroot and Feta Salad

by Tansy Boggon
Beetroot, Barley and Feta Salad

I’ve fallen in love with the nutty taste and texture of barley since my nutrition studies.

Before then, it wasn’t a staple in my diet. But when I discovered that it is high in resistant starch and fibre, which are beneficial for gut health, I gave it a try. Now it has now become a regular on our menu.

We enjoy this Barley, Beetroot and Feta Salad regularly. And my husband requests it for dinner the night before a marathon event or hard training, as he notices the difference it makes to his endurance.

It is satisfying as a side dish or on its own. Enjoy.

Barley, Beetroot and Feta Salad

Course: Side Dish
Author: Tansy Boggon

Ingredients

  • 4 medium-large fresh beetroot ~750-800 g, washed
  • 1 red onion
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar or red wine vinegar
  • Pinch salt
  • 1 teaspoon pepper
  • 1 cup pearl barley, washed and drained
  • 2 ½ cups water or vegetable stock
  • Juice of 1 lemon
  • 100 g spinach or rocket
  • ½ cup pumpkin seeds, dry roasted (1-5 minutes at 200oC)
  • 100 g feta
  • 2 tablespoons capers optional

Instructions

  • Preheat oven to 180oC.
  • Cut beetroot and onion into small wedges and combine with olive oil, vinegar, salt and pepper. Place on baking tray and roast for 40-60 minutes until tender.
  • While the beetroot is cooking, place pearl barley in a pan with water and bring to a simmer. Leave to cook until tender (about 30-40 minutes), until all liquid disappears. It will still have a ‘nutty’ texture when cooked.
  • Drain any excess liquid and combine lemon juice with barley.
  • Place spinach or rocket on a large serving plate. Sprinkle with barley, then beetroot, pumpkin seeds, feta and capers.

Notes

Optional additions
Try with avocado, radish, red cabbage, mint, parsley, pistachios, orange zest, orange segments.

 

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