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Pea & feta pearl barley stew

This storecupboard grain adds a nutty flavour and texture to create a comforting, low-calorie dish

  • Prep: 10 mins
    Cook: 45 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 480
  • Carbohydrates 58
  • Saturated Fat 8
  • Sugar 11
  • Protein 19
  • Fat 18
  • Fibre 8
  • Salt 1.7

Nutrition per serving

  • Calories 480
  • Carbohydrates 58
  • Saturated Fat 8
  • Sugar 11
  • Protein 19
  • Fat 18
  • Fibre 8
  • Salt 1.7

Ingredients

  • 2 tbsp olive oil
  • 2 medium onions, chopped
  • 2 garlic cloves, chopped
  • zest and juice 2 lemons
  • 200g pearl barley, rinsed under cold water
  • 700ml vegetable stock
  • 200g feta, cut into cubes
  • ½ small pack mint, leaves shredded, plus a few whole leaves to serve
  • 400g frozen peas, defrosted at room temperature

Method

  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.

  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.

  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.

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