Pea & feta pearl barley stew
Ingredients
- Step 1 2 tbsp olive oil
- Step 2 2 medium onions , chopped
- Step 3 2 garlic cloves , chopped
- Step 4 zest and juice 2 lemons
- Step 5 200g pearl barley , rinsed under cold water
- Step 6 700ml vegetable stock
- Step 7 200g feta , cut into cubes
- Step 8 ½ small pack mint , leaves shredded, plus a few whole leaves to serve
- Step 9 400g frozen peas , defrosted at room temperature
Calories: 480
Carbohydrate: 58 g
Protein: 19 g
Fat: 18 g
Cook time: 55 minutes
Prep time: 10 minutes
Total time: 65 minutes
Servings: 4
TAGS
Main course
Supper
2 of 5-a-day
Autumn
Calcium
Easy
Fetum
Fibre
Kate Bradbury
Low calorie
Pea
Pearl barley
Stew
Vegetarian
Directions
- Step 1 Heat 1 tbsp oil in a pan or flameproof casserole dish over a medium heat. Add the onion and cook for 3 mins, then add the garlic and lemon zest and fry for another 1 min. Add the pearl barley and the stock. Season, bring to the boil, then simmer for 30 mins, stirring occasionally.
- Step 2 Meanwhile, put the feta in a bowl with the remaining olive oil, half the lemon juice, most of the mint and a good grinding of black pepper. Leave to marinate while the barley cooks.
- Step 3 Remove the lid from the barley and cook for 5 mins more. Increase the heat then add the peas, half the feta and all the feta juices. Cook for 3 mins, then check the seasoning. Divide between four bowls and top with the remaining feta and mint.