Hulled Barley with Carrots, Raisins and Walnuts
Hulled Barley is the nuttier, healthier, more fiber rich parent of Pearl Barley, you can find it at Whole Foods or online, or almost any HealthFood store. If you gotta... (eyes rolling for effect) you can substitute Pearl Barely, available at any grocery store. Go for the Hulled, you will be happier.
this is for 16 portions, please portion and freeze all that you wont use in a period of three days, m'kay?
The macros for the following recipe look like this per portion:
214 kcal
5 g pro
32 cho (7g fiber)
8 g fat (1g sat)
2 1/2 cup Hulled Barley
4 medium carrots, grated
1 cup walnut pieces
1/2 cup dark raisins
1/2 cup golden raisins
2 bunches scallions, THIN sliced
2 stalks celery, diced
3/4 cup Flatleaf Parsley, coarse chop
small pinch of cayenne pepper
1/2 tsp of ground fennel or anise seed
leaves from 4-5 sprigs of Hyssop or Lemon balm (can be omitted)
3 tbs EV Olive Oil (i use oil from garlic confit, ask me i'll explain if you want)
3 tbs White Wine Vinegar, unfiltered if you can find it.
ground malabar pepper...
Method:
this is real easy, crazy easy, really. just read all the way through it, if you dont grasp any part of any recipe i post ASK ME, it makes me feel like big willie. NOTE: when cooking any grain, i cook it in stock, chicken stock, turkey stock, duck stock, beef stock, fish, lobster, vege, mushroom, etc... negligible cals and it gives life that little twang that make things greater than the sum of their parts, ya know? ok, that having been said, here goes:
cover the barley in a deep sauce pot with about two inches of stock over the depth of the barley, it may take a bit more later. bring back to a boil and then lower to simmer for about 40-50 minutes. when done, drain the stock, reserve, let the barley cool.
Next step is tough. Combine all ingredients. You're done. Best made a few hours/day ahead to let the barley 'relax' and to let the flavors develop. Serve at room temp.
questions? ask the chef. if it's broken, we can fix it, always.
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