Orange, puy lentil and pearl barley salad with eggs
A quick, healthy salad from Dr Rupy using grains that are rich in fibre and protein, paired with lots of tasty flavour boosters.
Each serving provides 676 kcal, 19.5g protein, 31.1g carbohydrate (of which 17.4g sugars), 47.8g fat (of which 6.6g saturates), 10.4g fibre and 1.11g salt.
Ingredients
For the salad
- 55g/2oz pearl barley
- 50²µ/1¾´Ç³ú kalamata olives, sliced
- 200g/7oz cooked puy lentils
- 50²µ/1¾´Ç³ú fresh flatleaf parsley, leaves and stems finely chopped, plus extra to garnish
- 50²µ/1¾´Ç³ú pecans, roughly chopped
- 1 blood or regular orange, sliced into segments
- 2 free-range eggs
For the dressing
- 2 tbsp balsamic vinegar
- 3 tbsp olive oil
- 1 tbsp maple syrup
- salt and freshly ground black pepper
Method
To make the salad, rinse the pearl barley thoroughly. Bring a large saucepan of water to the boil, add the pearl barley and cook for 25–30 minutes. Taste a grain, it should feel soft but still have some bite, and taste nutty.
In a large salad bowl add the cooked pearl barley, kalamata olives, puy lentils, parsley, pecans and orange segments. Roughly mix and leave to one side.
Bring a medium saucepan of water to the boil, then add the eggs and boil for 7 minutes. Dunk into ice cold water for a few minutes, then peel and set aside.
To make the dressing, whisk together the balsamic vinegar, olive oil and maple syrup along with some salt, pepper and a splash of brine from the olives. Taste for your preference of seasoning then pour over the grains and lentils.
Slice the hard-boiled eggs into wedges and place on top of the salad with extra parsley to garnish.
Recipe Tips
If you don't have time to cook pearl barley, you can use 150g/5½oz precooked wholegrain rice or freekeh instead.
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