Healthy recipe: Barley & lentil root veg roast

Are you looking for nutrition tips and a healthy recipe? Give this Barley & Lentil Root Veg Roast a try.

Beetroot is a source of complex carbs and some protein (about 2g per serving), while lentils also add protein, making this a balanced dish of complex carbs and protein that just so happens to be vegetarian. Serves 2-3

“Pearl barley is a great, nutrient-rich, slow energy releasing complex carbohydrate to introduce into your homecooked dishes.” – Chef John Berry

Ingredients: 

• 6-8 beetroots, peeled and quartered
• 400g sweet potato, cut into wedges
• 1 tsp (5ml) of each fennel, cumin and mustard seeds
• ½ tsp (3ml) ground cardamom (optional)
• Salt and miller pepper
• 1 ½ cups (375ml) raw pearl barley (spelt works well too)
• ½ cup (125ml) raw black lentils
• 2 cups (500ml) vegetable or chicken stock
• 1 cup (250ml) water
• ¼ punnet (5g) of each mint and fennel, chopped, for serving
• ½ packet (50g) toasted pumpkin seeds, chopped
• ¼ cup (60ml) sherry vinegar or balsamic vinegar
• 2-3 Tbsp (30-45ml) olive oil
• 1 packet (100g) baby leaf mix, rocket or salad leaves of choice
• Pickled red onions, for serving
• Handful pomegranate rubies (optional)
• ½ packet (50g) almonds and hazelnuts (optional)

Let’s get cooking:

Preheat oven to 180°C.

• Toss roasting vegetable ingredients together in a pan to coat evenly, and arrange in a single layer. Roast for 30-40 minutes until tender.
• Meanwhile, combine barley, lentils, stock and water in a pot and bring to a boil. Cook over medium-high heat for 20-23 minutes until tender. Top up with water if liquid has evaporated but barley and lentils aren’t tender yet. Set aside to cool.
• Combine grain mixture with herbs and pumpkin seeds on a serving platter and pile roasting veg and leaves on top.
• Whisk together vinegar and olive oil for the dressing.
• Top with pickled onions and pomegranate rubies, if using, and drizzle with dressing.
• Add ½ packet (50g) almonds and hazelnuts for added crunch and heart healthy fats.

Tailor make it for you

1. Make it for muscle building: Double up on lentils – it will still give you energy and fibre, as it is a source of complex carbohydrates, but also has significant amounts of protein. Remember to increase water when cooking.
2. Missing the meat? Serve as a side to pan-fried chicken, fish or steak, keeping in mind that your side also contains protein from lentils.

Bon appetit! Explore our blog for other yummy and healthy recipes today.