Warm fennel, mushroom and barley salad
(at time of publication)
- 1 cup pearl barley
- 2 cups reduced-salt vegetable stock (we used OXO cubes)
- 1 tablespoon sunflower seeds
- 1 tablespoon pumpkin seeds
- 1 tablespoon olive oil
- 1 large fennel bulb, finely shredded
- 2 shallots, sliced
- 250g mushrooms, sliced
- 1 cup frozen corn sweetcornXkernels
- 2 tablespoons chopped flat-leaf parsley
- ⅓ cup low-fat plain yoghurt
1 Place pearl barley in a medium saucepan with stock and set over medium heat. Cook, covered, for 25 minutes, or until barley is tender and liquid is absorbed. Remove from heat and cover to keep warm.
2 Meanwhile place a large non-stick frying pan over a medium-high heat. Add the sunflower and pumpkin seeds and cook, stirring, for 1–2 minutes, or until lightly toasted. Transfer to a plate and set aside.
3 Add half the olive oil to the pan and return to medium heat. Add shredded fennel and cook for 6–8 minutes, turning once, until tender. Transfer to a plate. Add remaining oil to pan and cook shallots and mushrooms until tender.
4 Add corn and heat through; stir in barley and fennel. Place salad on serving plates, sprinkle with chopped parsley and toasted seeds, and serve with spoonfuls of yoghurt.
This salad is great served with pan-fried pork or grilled chicken breast.
Nutrition Info (per serve)
Total fat 8g
–Saturated fat 1g
Dietary fibre 15g
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