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

  • kcal 480
  • fat 18g
  • saturates 8g
  • carbs 58g
  • sugars 11g
  • fibre 8g
  • protein 19g
  • salt 1.7g


  • 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


  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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