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Thursday, March 23, 2023

Toasted Barley Salad with Roasted Beets

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This is a filling and nutritious salad. The barley along with the other vegetables provide you with enough soluble fiber that keeps your body satisfied for several hours. Barley is a complex carbohydrate so is really good for you if you have sugar intolerance or diabetes and also helps in controlling cholesterol.

Servings: 2-3


  • 150g (2/3 cup) pearl barley, washed, dried
  • 4 cups water
  • 2 bunches baby beetroot, trimmed, scrubbed
  • 1 red pepper, thinly sliced
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 1/2 tablespoons red wine vinegar
  • 3 teaspoons honey
  • 3/4 teaspoon wholegrain mustard
  • 2 bunches asparagus
  • 1 green apple, quartered, sliced
  • 80g goat’s cheese, crumbled
  • 2 tablespoons pumpkin seeds, toasted



  1. Preheat oven to 190°C/gas mark 6.
  2. Toast barley, stirring constantly, for 4 minutes or until golden. Add water and bring to boil then decrease the heat and simmer for 30 minutes or until tender. Drain and refresh under cold running water.
  3. Wrap each beetroot in foil and put on a baking tray and roast for 30 minutes or until tender.
  4. Whisk the oil, vinegar, honey and mustard in a bowl. Season.
  5. Place asparagus on a lined tray and spray with olive oil. Season and roast for 10 minutes or until tender.
  6. Combine barley, apple, goat’s cheese and half the dressing in a large bowl. Add beetroot, red pepper and asparagus. Toss gently to combine. Drizzle with remaining dressing and sprinkle with pumpkin seeds.