Sage, Thyme, Barley Pulao

    1 hour 5 mins

    Like rice, barley can be cooked as fluffy, separate kernels, or made risotto-style, as in this delicious dish – gently and steadily stirred with liquid to produce a smooth, creamy texture.

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    Serves: 6 

    • 2 tsp olive oil
    • 1 medium onion, finely chopped
    • 3 garlic cloves, finely chopped
    • 2 carrots, thinly sliced
    • 150g pearl barley
    • ¾ tsp dried sage
    • ¾ tsp dried thyme
    • 750ml water
    • 1 tsp slivered lemon zest
    • pepper to taste
    • 4 tbsp freshly grated Parmesan cheese

    Prep:10min  ›  Cook:55min  ›  Ready in:1hr5min 

    1. Heat the oil in a medium saucepan over medium heat. Add the onion and garlic, and cook for about 5 minutes or until the onion is tender and golden brown.
    2. Add the carrots to the pan and cook for about 5 minutes or until tender. Add the barley, stirring to combine.
    3. Add the sage, thyme and water, and bring to the boil. Reduce to a simmer and cook, stirring frequently, for about 45 minutes or until the barley is tender.
    4. Stir in the lemon zest, pepper and Parmesan until evenly combined. Serve hot.

    Some more ideas

    *This recipe is also great made with long-grain brown rice instead of barley.
    *Flavour the pilaf with other dried herbs such as basil and oregano. Substitute ¾ tsp of each of these for the sage and the thyme.

    Health points

    Barley is abundant with lignans, which are phytochemicals that help lower cholesterol. The plant sterols found in barley may also assist in reducing total and LDL cholesterol. Barley is also rich in selenium and vitamin E.

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