{"id":218333,"date":"2019-06-10T23:37:45","date_gmt":"2019-06-11T03:37:45","guid":{"rendered":"https:\/\/canadianinquirer.net\/v1\/?p=218333"},"modified":"2019-06-10T23:37:45","modified_gmt":"2019-06-11T03:37:45","slug":"chewy-and-nutty-pearl-barley-stars-in-this-hearty-bowl-dish","status":"publish","type":"post","link":"https:\/\/canadianinquirer.net\/v1\/2019\/06\/10\/chewy-and-nutty-pearl-barley-stars-in-this-hearty-bowl-dish\/","title":{"rendered":"Chewy and nutty pearl barley stars in this hearty bowl dish"},"content":{"rendered":"
\"\"<\/a>
While the barley cooked, we pan-roasted coriander-dusted spears of carrots until charred, sweet, and tender. (File Photo<\/a>: xymox\/Flickr<\/a>, CC BY-NC-ND 2.0<\/a>)<\/figcaption><\/figure>\n

Chewy, nutty, pearl barley isn’t just for soups. Here, we’ve made it the star of a hearty bowl that’s full of contrasting\u2014and surprising\u2014textures and Middle Eastern flavours, with its warm spices and colorful vegetables.<\/p>\n

To keep the cooking method easy, we simply boiled the barley. This made the individual grains tender and kept them distinct and light. We tossed the warm barley with a bright lemon-mint dressing so the grains would readily soak it up.<\/p>\n

While the barley cooked, we pan-roasted coriander-dusted spears of carrots until charred, sweet, and tender. We then threw in crisp snow peas and cooked them until just blistered, so they would retain their green freshness.<\/p>\n

Toasting sunflower seeds with cumin, cardamom, and a little more coriander gave the dish a warm, aromatic finish. We piled a mound of the dressed barley and vegetables into our bowls, followed by our crunchy seed topping.<\/p>\n

Finally, to pull all the components of the bowl together, we needed a drizzle of sauce, and our Tahini Sauce was a creamy, zesty addition. Do not substitute hulled barley or hull-less barley in this recipe.<\/p>\n

If using quick-cooking or pre-steamed barley (read the ingredient list on the package to determine this), you will need to decrease the barley cooking time. We also like this bowl topped with avocado.<\/p>\n

BARLEY BOWL WITH ROASTED CARROTS AND SNOW PEAS<\/p>\n

Servings: 4-6<\/p>\n

Start to finish: 1 hour, 10 minutes<\/p>\n

1\/4 cup extra-virgin olive oil<\/p>\n

3 tablespoons minced fresh mint<\/p>\n

1 teaspoon grated lemon zest plus 2 tablespoons juice<\/p>\n

1 1\/2 cups pearl barley<\/p>\n

Salt and pepper<\/p>\n

5 carrots, peeled<\/p>\n

3\/4 teaspoon ground coriander<\/p>\n

8 ounces snow peas, strings removed, halved lengthwise<\/p>\n

2\/3 cup raw sunflower seeds<\/p>\n

1\/2 teaspoon ground cumin<\/p>\n

1\/8teaspoon ground cardamom<\/p>\n

1\/2cup Tahini Sauce (recipe follows)<\/p>\n

Whisk 2 1\/2 tablespoons oil, 2 tablespoons mint, and lemon zest and juice together in large bowl, set aside. Bring 4 quarts water to boil in large pot. Add barley and 1 tablespoon salt, return to boil, and cook until tender, 20 to 40 minutes. Drain barley, transfer to bowl with lemon-mint mixture, and toss to combine. Season with salt and pepper to taste and cover to keep warm.<\/p>\n

While barley cooks, halve carrots crosswise, then halve or quarter lengthwise to create uniformly sized pieces. Heat 1 tablespoon oil in 12-inch nonstick skillet over medium-high heat until just smoking. Add carrots and 1\/2 teaspoon coriander and cook, stirring occasionally, until lightly charred and just tender, 5 to 7 minutes. Stir in snow peas and cook until spotty brown, 3 to 5 minutes; transfer to second bowl.<\/p>\n

Heat remaining 1 1\/2 teaspoons oil in now-empty skillet over medium heat until shimmering. Add sunflower seeds, cumin, cardamom, remaining 1\/4 teaspoon coriander, and 1\/4 teaspoon salt. Cook, stirring constantly, until seeds are toasted, about 2 minutes; transfer to third bowl.<\/p>\n

Divide barley among individual bowls, then top with carrot-snow pea mixture and sunflower seeds. Drizzle with tahini sauce, sprinkle with remaining 1 tablespoon mint, and serve.<\/p>\n

Tahini Sauce:<\/p>\n

Makes about 1 1\/4 cups<\/p>\n

1\/2 cup tahini<\/p>\n

1\/2 cup water<\/p>\n

1\/4 cup lemon juice<\/p>\n

2 garlic cloves, minced<\/p>\n

Salt<\/p>\n

Whisk tahini, water, lemon juice, and garlic in bowl until smooth. Season with salt to taste. (Sauce can be refrigerated for up to 4 days. Bring to room temperature and stir to combine before serving.)<\/p>\n

\u2014\u2014\u2014<\/p>\n

Nutrition information per serving: 513 calories; 262 calories from fat; 29 g fat (4 g saturated; 0 g trans fats); 0 mg cholesterol; 242 mg sodium; 55 g carbohydrate; 13 g fiber; 4 g sugar; 13 g protein.<\/p>\n

\u2014\u2014\u2014<\/p>\n

For more recipes, cooking tips and ingredient and product reviews, visit https:\/\/www.americastestkitchen.com<\/a>\u00a0. Find more recipes like Barley Bowls with Roasted Carrots in \u201cVegan for Everybody .\u201d<\/p>\n

\u2014\u2014\u2014<\/p>\n

America’s Test Kitchen provided this article to The Associated Press.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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