Rice & pear l bar ley salad with tomato , feta & mi nt
Serves 6 Ready in 35 min
100g pearl barley
125g basmati rice
2 garlic cloves, crushed 60g pine nuts, or blanched almonds
1 red onion, chopped Finely grated zest and juice of 1 lemon
2 tbsp extra-virgin olive oil 1 small bunch of basil leaves, chopped
1 small bunch mint leaves, chopped
250g red and yellow cherry tomatoes
180g low-fat feta cheese A few basil and mint leaves, to garnish
1 Place the pearl barley in a pan, cover with 550ml boiling, salted water. Cover and simmer for 25 min until tender, then drain.
2 Meanwhile, put the rice and garlic in another pan, with 400ml cold and salted water. Cover, bring to the boil, then simmer gently for 10 min, until the rice is tender and the liquid is absorbed.
3 Dry-fry the nuts in a non-stick pan for a few min, turning until golden all over. Add the onion to a large bowl with the lemon zest, juice and olive oil. Stir in the pearl barley, rice, most of the nuts, and the chopped herbs.
4 Mix in the tomatoes and cheese; season with salt and pepper. Tip into a salad bowl, and then sprinkle over the reserved nuts and basil and mint leaves.
1 159kJ per serving 14g fat 3g sat fat