It’s also hot here in the Netherlands, and I’ve been preparing cold dishes for a while, which is why today I’m suggesting this barley salad made with fennel and spinach and some peas for protein.
It results in a vegan main dish that’s finger-licking good, very easy to prepare, and also perfect as a takeaway meal. You can enjoy it cold from the fridge or even freshly made, a bit warm: it’s always tasty!
Before moving on to the recipe, here are some other main dishes that might interest you:
- Difficulty: Very easy
- Cost: Very economical
- Preparation time: 15 Minutes
- Portions: 1
- Cooking methods: Boiling, Stovetop
- Cuisine: Healthy
- Seasonality: Spring, Summer
Ingredients
- 1/2 cup cups pearled barley (you can also use whole barley)
- 1 tsp tsp extra virgin olive oil (1 measuring teaspoon)
- 1 onion
- 1 fennel
- 10 oz oz spinach
- 5 oz oz frozen peas
- 1/2 lemon
- A few sprigs thyme
- to taste salt
- Total points = 11 WW points
Tools
- Bowls
- Cutting board
- Knife
- Pot
- Sieve
- Pan
Steps
If you want to use whole grain barley, as I often do for more fiber, you’ll need to soak the barley for at least a night or even 24 hours. Then you can proceed with cooking. Whole grains are a bit like legumes: if you don’t soak them, cooking will take hours…
First, take the pearled or soaked whole grain barley and cook it in salted water until it’s soft. Pearled barley usually takes less than half an hour, while whole grains might take up to an hour. Drain in a sieve and let cool.
In a non-stick pan, place the oil with thinly sliced onion and fennel. Add some fresh thyme (dried is fine too) and a bit of salt. Stir and let cook until the fennel and onion soften. If it dries out too much, you can add a little water.
Then add the peas with a splash of water and cover, then after about 5 minutes, add the coarsely chopped spinach and let them wilt. It will take about another 5 minutes. Turn off the heat and adjust the salt if necessary.
Now you can pour the barley into the pan with the vegetables and peas, squeeze the half lemon, and mix.
Our barley salad with vegetables and peas is ready!
Now it’s up to you: you can enjoy it warm, or put it in the fridge to serve as a cold salad or perhaps take it to work or the beach. You’ll see how good it is even the next day!
Bon appétit!
by Giovanna Buono
FAQ (Questions and Answers)
How long and how do you store it?
You can store this barley salad in the fridge for 3 or 4 days in an airtight container. I don’t think it’s possible to freeze it, but you can prepare a large quantity of barley and freeze it in portions in freezer bags. Once defrosted, it will be just like freshly cooked and you can heat it in the microwave if you want.
What can I use instead of barley?
You can use any grain you prefer. If you’re gluten intolerant, I recommend millet, sorghum, buckwheat, or quinoa.
