It’s been a long time since I cooked with barley. If I’m not wrong, mmmaybe about 2 years, to be honest. While not an ingredient you will often find in my kitchen, I do love barley a lot (when I actually remember to buy it!). I love it’s chewy texture, nutty flavor, I love how good it is for my digestion and the fact that it keeps me full for longer.
Even more than barley, I love love love broad beans more than I can tell you. Every year I take full advantage of the (short) season and while I usually have them with a bit of vegan feta on toast, they’re pretty delicious in salads – sweet, tender, chewy, meaty – YUM.
Broad beans are a good protein source, super rich in fiber and pretty much everything else you need – zinc, copper, iron, magnesium, phosphorous, vitamins K and B6, a bit of calcium and super high in folate. A cup of mature broad beans will give you 44% of daily requirements of folate, 22% of copper, 21% of phosphorous and 14% of iron.
Broad beans season is quite short, so better get to the farmers market this weekend and make sure you get your hands on some! Fresh is better than canned and local & seasonal is best.
Kale, barley and broad beans salad
- 2 handfuls of broad beans, in the shell
- 2 handfuls kale, finely chopped
- 2 big radishes, finely sliced
- 6 baby carrots, julienned
- 2/3 cups barley
- 1 TBSP balsamic vinegar
- 1 garlic clove
- 2 tsp coconut oil
- 2 TBSP extra virgin olive oil
- 1 TBSP apple cider vinegar
- 2 TBSP water
- 1 TBSP mustard
- 3 TBSP hemp seeds (or cashews)
- a handful of fresh mint
- To make the dressing, add to a blender the garlic, olive oil, apple cider vinegar, water, mustard and hemp. Blitz until creamy and smooth. Scoop into a bowl.
- Add the barley to a medium small pot and cover generously in water. Bring to a boil on medium heat and then lower heat and continue to simmer for about 20 minutes. Barley should be tender and chewy when done.
- While barley is cooking, remove the broad beans from their shell.
- Add a small pot to medium heat and bring to a simmer. When water is beginning to boil, add the broad beans and cook for 2 minutes.
- Remove them from the pot and rinse under cold water. Once they cool a bit, remove the skin and place them in a small bowl.
- Add 1 tsp of coconut oil to a pan on medium heat and add the kale. Gently toss to sautee for about 3-4 minutes.
- Add the cooked barley with the kale and continue to sautee for 2 minutes. Remove from pan and scoop onto a dinner platter or 2 dinner plates.
- To the same pan, add another 1 tsp of coconut oil, carrot, radish and 1 TBSP balsamic vinegar. Cook covered for 4 minutes, then remove lid and continue to cook for another 2-3 minutes, until the veggies are tender. Once cooked, scoop on top of the barley and kale.
- Top with the broad beans and fresh mint, drizzle the dressing and serve.