PEA & FETA PEARL BARLEY STEW

Pea & feta pearl barley stew image

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

Provided by Kate Bradbury

Time 55m

Number Of Ingredients 9

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

Steps:

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.

Nutrition Facts : Calories 480 calories, Fat 18 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 58 grams carbohydrates, Sugar 11 grams sugar, Fiber 8 grams fiber, Protein 19 grams protein, Sodium 1.7 milligram of sodium