Pearl Barley, Roast Pumpkin, and Green Bean Salad
July 30, 2017
"Here in this recipe is a satisfying ensemble of barley, pumpkin (butternut, buttercup, etc. can also be used in its place), tomatoes, etc. that makes an enjoyable and satisfying salad to grace any table and pare with any meal."
- Serving Size: 1 (362.5 g)
- Calories 297.1
- Total Fat - 5.8 g
- Saturated Fat - 0.6 g
- Cholesterol - 0 mg
- Sodium - 433.7 mg
- Total Carbohydrate - 55.2 g
- Dietary Fiber - 8.2 g
- Sugars - 14.1 g
- Protein - 10.4 g
- Calcium - 514.1 mg
- Iron - 27.8 mg
- Vitamin C - 22.1 mg
- Thiamin - 1.6 mg
Preheat oven to 200-degrees C. / 400-degrees F / Gas 6.
Toss the pumpkin (or butternut squash, etc.) with a little olive oil and sea salt in a roasting pan. Roast for 20 - 25 minutes, until soft but not disintegrating.
In the meantime, bring a pan of salted water to the boil and cook the pearl barley for 20 - 30 minutes. (Note that it's impossible to give a precise cooking time, as each batch seems to be different. Sometimes how long since the barley has been picked can make that difference. You want the grains to be al dete, but not chalky or overly chewy. When they're ready, drain them and set aside.)
For the Beans
Bring another pan of salted water to the bil and prepare a bowl of iced water.
Add the beans and cook for 3 - 5 minutes. Test them by giving them a bend; you want them to be flexible but still have a nice snap if you push them too far.
Once cooked, drain them and drop them immediately into the iced water. This "refreshing" process will halt the cooking process and help keep the beans perfectly cooked and vibrantly green.
To Assemble the Salad
Mix the pearl barley with the sundried tomatoes (or regular tomatoes), olives, capers, red onion, basil and garlic.
Add to the roast pumpkin (or butternut, etc.) and green beans and stir gently until well combined.
Drizzle with olive oil and serve.
NOTE: Pearl barley is the most common form of barley. It's still chewy and nutritious, but less so than hulled barley because the outer husk and bran layers have been removed. The polished grains are also softer and take less time to cook, about 40 minutes.
Tips & Variations
No special items needed.