Summer Salad Series – Barley, Kale and Grilled Vegetable Salad
Earthy. Wholesome. Rich. Aromatic
With its strong Middle Eastern Flair, this salad is nothing but hearty, nourishing and delicious.
The pearl barley base pushes you in the right direction for good gut health and energy with its high fibre and vitamin B content.
Sulforaphane is once again in the spotlight with the kale and cauliflower, ‘switching on’ those detoxification pathways in the liver and activating the anti-oxidant pathways. The kale also provides vitamins and minerals such as iron, potassium, calcium, folate and vitamin A.
The beetroot also taps into those detoxification pathways, while also promoting vascular health and good blood pressure control with its provision of nitric oxide.
Brining in some more bold colours with the butternut, which provides our bodies with fibre, vitamin C, potassium, magnesium and zinc and is also a high source of carotenoids. Beta-carotenoid gets converted to vitamin A in our bodies. Vitamin A acts as an antioxidant, helps fight infection and maintains healthy eyesight.
Providing texture, juiciness and strong anti-oxidant power, the pomegranates provide punicalagins and punicic acid. Pomegranates also have potent anti-inflammatory effects and contain vitamin K and vitamin C.
Topped off with sesame seed-based tahina and za’atar spice, the dressing coats the salad with phosphorus, lecithin, magnesium, calcium, Iron, vitamin E and a wide range of B vitamins.
Barley, Kale and Grilled Vegetable Salad
1½ cups pearled barley
4½ cups water
4 medium beetroots
500g butternut (1 packet pre-cut)
1 head cauliflower
1 bunch/packet fresh kale (180g)
3 tablespoons pomegranate seeds
2 teaspoons za’atar
2 teaspoons olive oil
Salt and pepper
6 teaspoons tahina paste
2½ teaspoons za’atar
5 tablespoons water
Juice ¾ lemon (2½ tablespoons)
½ teaspoon olive oil
½ teaspoon honey
1 Pre-heat the oven to 180◦ Peel the beetroot and cut it up into cubes. Cut the butternut into similar sized cubes.
2 On a roasting tray, lined with baking paper, place the beetroot and butternut. Drizzle 1 teaspoon of olive oil over the vegetables and sprinkle them with some salt. Roast for approximately 50 minutes until soft.
3 Wash and cut the cauliflower into florets. Place them on a separate roasting tray.
4 Mix 2 teaspoons of za’atar and 1 teaspoon of olive oil together, forming a paste. Rub the za’atar paste over the cauliflower florets. Roast for 20 minutes.
5 In a small pot, add the pearled barley, water and a touch of salt. Place the pot on the stove and bring the contents to the boil. Once boiling, reduce the heat to simmer for 20 minutes. Strain the barley once cooked.
6 Wash and cut the kale into small strip-like pieces. Mix the kale and barley together and drizzle with a touch of olive oil and lemon juice, coating it evenly.
7 On a large flat dish, pour the kale and barley mixture, forming a base to the salad. Once the vegetables are ready, remove from the oven and scatter evenly on the barley-kale base.
8 Top the salad off with pomegranate kernels and the salad dressing
1 In a tall bowl or dressing jar, add the tahina paste, za’atar, water, lemon juice, olive oil, honey and a touch of salt and pepper to taste.
2 Mix the ingredients together to form a smooth dressing.
3 Pour over the salad just as you sit down to eat.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
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