Every now and then our body needs a little detox from the excesses we sometimes rightly treat ourselves to. What could be better than a dish that is high in fiber but low in fat, ideal for anyone wanting to fill up on beneficial nutrients. Pearl barley and spelt are rich in fiber, black beans are antioxidant-rich and high in iron, tomatoes add freshness, and smoked swordfish is low in fat and offers a good amount of Omega-3. And I almost forgot the most important thing… this dish is also delicious, because thinking about health is good but you also have to eat good food!!!!
- Difficulty: Easy
- Cost: Medium
- Preparation time: 15 Minutes
- Cooking time: 18 Minutes
- Portions: 4 SERVINGS
- Cuisine: Italian
Ingredients
- 1/2 cup Pearl barley
- 1/2 cup Pearled spelt
- 1/2 cup Pre-cooked black beans (drained weight)
- 4 oz Smoked swordfish (sliced)
- 1 ripe tomato
- 1 carrot
- 1 celery stalk
- 1 onion
- 2 tbsp Extra virgin olive oil
- to taste Salt
- to taste Pepper
Preparation
Place the pearl barley and spelt in a large pot; because they are pearled they do not require prior soaking. Add enough water to completely cover the grains, salt it as you would for pasta, and bring to a boil. Cook them according to the times indicated on the package, which are usually 18–20 minutes. Once cooked, drain them and rinse under cold water to stop the cooking. Set aside.
Take the tomato, wash it and cut it into small pieces. Drain any excess liquid. Prepare the black beans as well (they are certainly tastier if bought dried and soaked and cooked the day before, but let’s be honest — who has the time and patience? So buy them canned). Drain them from the preserving liquid and rinse lightly under lukewarm water.
At this point, take a nonstick skillet, add one tablespoon of extra virgin olive oil and a chopped mix of celery, carrot and onion. Sauté the mix lightly, add the black beans and cook them for a couple of minutes so they absorb the flavors. Then add the barley, the spelt and the tomato pieces and continue cooking for another two minutes, adjusting salt and adding a pinch of pepper if needed.
Transfer the cereal and legume mixture to a serving dish, add the swordfish cut into pieces, dress with one tablespoon of extra virgin olive oil and mix everything well. Serve warm or at room temperature.
Notes
As always, you can vary this recipe according to your tastes, for example by substituting smoked swordfish with smoked tuna. If you don’t like black beans, replace them with lentils, which are also very rich in iron. Once prepared, you can store it in the refrigerator for one day.
