Hulled Barley W Carrots, Raisins & Walnuts-32g Carbs,7g Fiber
From The Washington Post
8 servings
Barley might be a top candidate for the title of least-appreciated
grain. And hulled barley, the least-refined form of the grain,
contains much more beneficial fiber and nutrients than the more
readily available pearl barley, which has gone through several
scrubbings to remove the grain’s hull and give it a pearl-like
appearance.
Hulled barley has a mildly nutty taste and a pleasantly chewy
texture, making it an easy companion for dried fruits, herbs
and aromatic vegetables. It’s available at some Whole Foods
Markets (79 cents per pound) or online, where it sells for a
little more than $1 a pound.
Or you can substitute pearl barley.
This dish can be made up to 3 days ahead and refrigerated in
an airtight container.
1 1/4 cups hulled barley (may substitute pearl barley)
Salt
2 medium carrots, peeled and coarsely grated
1/2 cup coarsely chopped walnuts
1/4 cup seedless dark raisins
1/4 cup golden raisins
2 large shallots, finely chopped
1 bunch scallions, white and tender green parts, thinly sliced
1 large stalk celery, diced
1/3 cup coarsely chopped flat-leaf parsley
Leaves from 1 or 2 sprigs hyssop or lemon balm, finely chopped (optional)
1 1/2 Tbsp extra-virgin olive oil
1 1/2 Tbsp white wine vinegar
Freshly ground black pepper
Bring a kettle of water to a boil, then reduce the heat to low so
the water stays hot. Place the barley, with a generous pinch of salt,
in a medium saucepan. Cover with hot water from the kettle to a depth
of half an inch and bring to a boil over high heat. Reduce the heat
to low, cover and cook gently, checking frequently and adding a
splash or two of hot water as needed, up to a cup or so in total.
The barley is done when all the water has been absorbed and the
grains are plump and tender, about 45 to 50 minutes. Set aside
to cool.
In a large mixing bowl, combine the cooked barley, carrots, walnuts,
raisins, shallots, scallions, celery, parsley and herbs, if desired.
Add the olive oil and vinegar. Mix well. Season with salt and pepper
to taste. Serve at room temperature.
Per serving:
214 Calories, 5g Protein, 32g Carbs, 8g Fat, 0mg Cholesterol,
1g Saturated Fat, 57mg Sodium, 7g Dietary Fiber
Recipe tested by Anne McDonough