Description
Hearty Jamie Oliver barley salad brings Mediterranean flavors to your table with fresh herbs and zesty lemon. Crisp vegetables and nutty barley combine perfectly, offering a light yet satisfying meal packed with nutritious ingredients and complex textures.
Ingredients
Scale
Main Ingredients:
- 250 grams (8.8 ounces) pearl barley, rinsed and drained
- 330 grams (11.6 ounces) uncooked butternut squash
- 165 grams (5.8 ounces) cherry tomatoes, quartered
- 100 grams (3.5 ounces) spinach
- 40 grams (1.4 ounces) frozen peas
Aromatics and Seasonings:
- ¼ onion, finely chopped
- 1 garlic clove, finely chopped or grated
- 1 teaspoon olive oil
- 1 vegetable stock cube
- Salt and freshly ground black pepper
Garnish:
- Fresh basil leaves, to garnish
Instructions
- Initiate the barley preparation by combining pearl barley and vegetable stock cube with 750 milliliters (25 fluid ounces) of boiling water in a saucepan. Stir the mixture thoroughly and bring to a vigorous boil.
- Reduce the heat to a gentle simmer and allow the barley to cook for approximately 35 minutes until it reaches a tender consistency. During the final 3 minutes of cooking, introduce the green peas and cover the saucepan with a lid to ensure even heating.
- While the barley simmers, heat olive oil in a separate frying pan over medium-high temperature. Carefully add finely chopped onions and sauté for 3 minutes until they become translucent and slightly golden.
- Introduce minced garlic to the onion mixture and continue cooking for an additional 30 seconds, allowing the aromatic flavors to develop without burning.
- Carefully dice the butternut squash into uniform, bite-sized pieces and transfer them to the frying pan. Stir the squash gently to ensure even heating and slight caramelization.
- Add fresh spinach leaves to the pan and gently toss until they wilt completely. Season the mixture with salt and freshly ground black pepper to enhance the overall flavor profile.
- Combine the fully cooked barley and pea mixture with the vegetable medley in the frying pan. Stir thoroughly to ensure all ingredients are evenly distributed and heated.
- Portion the dish into two servings and garnish with freshly torn basil leaves for a vibrant and aromatic finishing touch.
Notes
- Discover a Mediterranean-inspired salad that transforms ordinary ingredients into an extraordinary culinary experience.
- Jamie Oliver’s genius shines through in this nutrient-dense recipe packed with vibrant colors and layered flavors.
- Barley provides a hearty, wholesome foundation that turns this dish into a seriously satisfying meal.
- One-pan cooking method guarantees minimal cleanup and maximum enjoyment for busy home chefs.
- Versatile salad tastes incredible both warm and chilled, making it perfect for advance meal preparation.
- Prep Time: 30 minutes
- Cook Time: 35 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 215 kcal
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 5 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 9 g
- Protein: 8 g
- Cholesterol: 0 mg