Pearl barley, squash, and tomato salad
Fibre-rich pearl barley makes a great addition to warm salads like this one. The chewy grains cling to the roasted squash and tomato, adding an extra textural dimension to the meal.
Serves 2 Prep 20 mins Cook 40 mins
Ingredients
1⁄2 small butternut squash, cut into 1cm (1⁄2in) cubes (about 300g/10oz prepared weight)
2 tbsp olive oil
salt and freshly ground black pepper
pinch of chilli flakes
85g (3oz) uncooked pearl barley
500ml (16fl oz) vegetable stock
4 plum tomatoes
3 spring onions, finely sliced
75g (21⁄2oz) rocket
Method
1 Preheat the oven to 200ºC (400ºF/Gas 6). Place the squash in a roasting tin and drizzle 1 tablespoon of the oil over it. Season with salt and black pepper and scatter the chilli flakes on top. Put in the oven and cook for 30–40 minutes until the squash is soft and browning at the edges.
2 Place the barley in a small saucepan and pour in the stock. Bring to the boil and then reduce the heat, cover, and simmer for 20–30 minutes. Add a little more stock or water if needed.
3 Slice the tomatoes into quarters and remove the seeds. Pat the flesh dry with kitchen paper and place the segments in a clean roasting tin. Drizzle with the remaining oil and cook in the oven for 20–30 minutes until soft.
4 Allow the barley to cool for 10 minutes, then stir in the squash, tomatoes, spring onions, and rocket.
Nutrition per serving |
|
Energy |
345kcals/1442kJ |
Carbohydrate |
28g |
of which sugar |
14g |
Fat |
11g |
of which saturates |
2g |
Salt |
0.4g |
Fibre |
2g |
On the go
Roasted tomatoes are quite soft, and can disintegrate in a portable salad. Try throwing in some chopped fresh cherry tomatoes instead.
