Pearl Barley Salad Recipe with WakameCourse: MainDifficulty: Easy
This Pearl Barley Salad Recipe with Wakame is an exceptional dish – brimming with nourishing, healthy ingredients and exotic spices.
250g pearl barley (or buckwheat for GF version)
100g orzo (or brown rice for GF version)
10g dried wakame fronds
Small red onion, chopped
50g flaked almonds, roasted
50g pine nuts, roasted
200g seedless green grapes, halved
¼ cup each chopped frsalad ingredientsesh dill, mint & parsley
130ml olive or macadamia oil
4 tbsp lemon juice
2 garlic cloves, crushed
2 tsp of sumac
2 tsp coriander seeds, roasted & ground
2 tsp ground cumin
¼ tsp ground allspice
Freshly ground black pepper
- Cook barley in a saucepan of simmering water for 20 minutes.
- Add orzo, cook for another 8 minutes or until barley is tender and orzo al dente. Drain and cool under running water. Drain again and transfer to a large bowl.
- Soak the wakame in warm water for 5 minutes, and then squeeze the excess water out. Heat one tsp of oil in a small frying pan over medium heat, add the wakame fronds and toss for a minute then combine with the barley mixture.
- Combine the rest of the olive oil, lemon juice, garlic and spices in a bowl. Season with salt & pepper.
- Add the dressing, nuts, grapes and herbs to the barley mixture and toss well to combine.
- Cooking Tips: Dried wakame expands a lot upon re-hydration – to roughly 10 times its dry size – 5g of a good quality dried wakame should translate into 50g of re-hydrated wakame. Wakame will also take on the flavour of the liquid it is re-hydrated in. Try rehydrating in juice and including it in desserts.
- Health Tips: Wakame is one of the highest sources of calcium. It is rich in B complex vitamins & vitamins A, C and K. It is high in protein, iron & magnesium and also an excellent source of iodine, chromium, zinc, phosphorus & potassium. In order to preserve the nutritional value, it is best to re-hydrate the wakame in luke-warm water and add it to dishes after they are cooked.