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
Nutrition per serving
- Calories 480
- Carbohydrate 58
- Fat 18
- Fiber 8
- Protein 19
- Saturated Fat 8
- Sodium 1.7
- Sugar 11
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
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.
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.
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.
