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
- 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
- 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.