Lentil and Barley Salad

If you read my health journey in my blog post last week, you would know that I am undertaking a 12 month journey to really improve my health and wellness. Part of this journey is that I want to improve how I am eating. 

One of my goals is to start eating salads with every lunch and dinner. When I make salads, I love to be creative and I will search my fridge and pantry for anything I can possibly add to it (especially food that needs to be used, I hate wastage!). So my salad tend to have lots of whole grains and legumes for this reason as well as to really balance out the nutrients and give the salad a little boost!

lentil and barley salad

What I love about this salad is that it really is a meal by itself! It is however very light (it’s summer here so I’m not cooking anything heavy at the moment!) but yet at the same time filling because you are getting all the goodness from the whole grains (barley) and lentils! In saying that though, this is also wonderful with a green salad on the side (just because I love my veggies so much!). 

Buon Appetito

xo

barley and lentil salad

Ingredients
Serves 4
Author | The Unprocessed Pantry

1 cup pearled barley
1 cup brown lentils
250g cherry tomatoes, cut into halves
1 cup frozen peas
4 carrots, chopped
20 pitted black olives, sliced
1/3 cup mixed seeds*
1 onion, finely chopped
1 tsp cumin
1/2 tsp ground ginger (optional)
1/2 tsp fennel seeds (optional)
small bunch parsley, roughly chopped
1 tsp dried oregano
salt
pepper
olive oil
4 eggs, to serve (optional)

Equipment
2 stock pots
baking tray
mixing bowl
saucepan
frying pan
wooden spoon
measuring spoons and cups

Suggestions/Variations
*I used linseeds, pumpkin and sunflower seeds for my seed mix. 

I have eaten this with and without green salad and they both nourishing. 

You can serve this with or without the egg on top. 

Method
Preheat oven to 250°c. Line a tray with baking paper.

In a stock pot place the onion with a little oil and cook over low heat. After 2-3 minutes or the onions have started to soften add in the cumin, ginger, fennel and some pepper. Cook for a further minute or until fragrant. Add the lentils along with 2 cups of water. Bring to the boil and cook for 30 minutes. In another pot, add the barley and a pinch of salt and cover generously with water. Bring to the boil and cook for 30 minutes. 

Place the tomatoes cut side up on the baking tray and season with salt, pepper, oregano and drizzle with a little olive oil. Roast in the oven for 20-25 minutes. Remove from the oven. 

Meanwhile in a saucepan add the peas and cover with water and cook over a low heat for 5-7 minutes. Drain and reserve to the side. In frying pan, drizzle some oil and fry the eggs until the white is just set. 

Drain the lentils and barley and run both under cold water to cool. Shake off excess water and place in a bowl with the carrots, peas, olives, tomatoes, parsley, mixed seeds. Toss to combine and season well with salt, pepper and a big drizzle of olive oil. Serve with a fried egg on top.

 


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