A hidden pearl of the pantry, barley is a great base for meaty chorizo and vegies.
Ingredients
- 220g (1 cup) pearl barley
- 1.5L (6 cups) boiling water
- 1 tablespoon olive oil
- 2 (about 250g) chorizo, thinly sliced
- 1 red onion, halved, thinly sliced
- 2 garlic cloves, crushed
- 1/2 teaspoon Paprika
- 1/2 teaspoon ground cumin
- 300g pkt baby brussels sprouts, quartered
- 60ml (1/4 cup) boiling water, extra
- 250g punnet baby roma tomatoes, halved
- 1/4 cup chopped fresh continental parsley
- Flaked almonds, toasted, to serve
Method
- Step 1Bring the barley and water to the boil in a saucepan over medium heat. Reduce heat to medium-low. Simmer for 25 minutes or until just tender. Drain.
- Step 2Meanwhile, heat the oil in a large frying pan over medium heat. Stir in the chorizo for 2-3 minutes or until browned. Transfer to a plate. Keep warm. Add the onion, garlic, paprika and cumin to the pan. Stir for 3 minutes or until the onion softens. Stir in the brussels sprouts for 3-4 minutes. Add the extra water. Cook, stirring, for 2 minutes or until water is absorbed and the brussels sprouts are just tender.
- Step 3Stir in the barley and chorizo for 2 minutes or until heated through. Season. Stir in the tomato. Divide among bowls and sprinkle with parsley and almonds.
- High fibre
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1753 kj
Energy
15g
Fat Total
5g
Saturated Fat
13g
Fibre
17g
Protein
55mg
Cholesterol
394.95mg
Sodium
4g
Carbs (sugar)
47g
Carbs (total)
All nutrition values are per serve
Notes
You don’t have to stick with pearl barley – try it with brown rice or, for a speedier meal, use dried risoni pasta.
- Author: Sonja Bernyk
- Image credit: Jeremy Simons
- Publication: Australian Good Taste
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