Description
Mediterranean barley salad by Jamie Oliver combines fresh herbs, crisp vegetables, and hearty grains for a light, refreshing meal. Mediterranean ingredients create a delightful harmony you will savor with each balanced bite.
Ingredients
Scale
- 250 g (8.8 oz) pearl barley, rinsed and drained
- 330 g (11.6 oz) butternut squash, uncooked
- 165 g (5.8 oz) cherry tomatoes, quartered
- 100 g (3.5 oz) spinach
- 40 g (1.4 oz) frozen peas
- ¼ onion, finely chopped
- 1 garlic clove, finely chopped or grated
- 1 tsp olive oil
- 1 vegetable stock cube
- Salt
- Freshly ground black pepper
- Fresh basil leaves, for garnish
Instructions
- Barley Foundation: In a saucepan, merge pearl barley with vegetable stock cube and boiling water. Bring the mixture to a robust boil, then reduce heat to a gentle simmer for 35 minutes.
- Pea Infusion: During the final 3 minutes of barley cooking, introduce green peas and cover the pan to ensure uniform heating and moisture retention.
- Aromatic Vegetable Sauté: Heat olive oil in a separate frying pan, then gently sauté finely chopped onions until translucent. Quickly incorporate minced garlic, allowing flavors to meld without scorching.
- Squash Integration: Dice butternut squash into uniform pieces and add to the pan. Stir carefully to encourage slight caramelization and even heating.
- Leafy Complement: Fold fresh spinach leaves into the vegetable mixture, allowing them to wilt completely. Season generously with salt and freshly ground black pepper to elevate the flavor profile.
- Final Composition: Combine the cooked barley and pea mixture with the vegetable medley, ensuring thorough and even distribution of ingredients.
- Presentation: Transfer the salad to serving dishes and garnish with freshly torn basil leaves, creating a vibrant and aromatic finishing touch.
Notes
- Prep Water Ratio: Use exact 750ml boiling water to ensure perfect barley texture and absorption.
- Pea Timing: Add green peas only in the last 3 minutes of barley cooking to maintain bright color and crisp texture.
- Caramelization Technique: Sauté vegetables on medium-high heat for golden edges and deeper flavor development.
- Herb Freshness: Tear basil leaves just before serving to maximize aromatic release and vibrant green appearance.
- Prep Time: 30 minutes
- Cook Time: 35 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 270
- Sugar: 6 g
- Sodium: 600 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 10 g
- Protein: 9 g
- Cholesterol: 0 mg