barley

easy vegetable soup

30th October 2017

This is a quick, simple, useful soup which doesn’t tie you to specific ingredients, allowing to substitute what is available in your fridge or garden. Being the start of Autumn, I am enjoying digging up crisp potatoes, picking the last of the beans and podding those over-matured borlotti beans, which I somehow missed harvesting.

Late afternoon walk ~ Sintra mountains

easy vegetable soup

Serves 4

The whole ground peppercorns give the soup a soft kick; the cumin & coriander seeds add earthiness, and the lemon brings all the flavours together. The vegetables listed are those that work best for me. It can be made with any seasonal vegetables – sweet peas or green beans, sweet potato instead of potato, fennel instead of celery.  I like to serve it with guacamole and freshly baked challah bread.

It is important to toast and grind your own spices to bring out their flavour, enhancing this soup.

ingredients

3 Tbsp ghee/oil

2 stalks/150g celery

¼ cup/45g pearl barley/red rice

1 Tbsp ginger, finely chopped

1 fresh bay leaf

8 cups water

1 large/130g potato

2 medium/140g carrots

1 cup/70g chopped cabbage

½ cup/60g freshly shelled borlotti beans/green beans

1 cup/120g spaghetti squash/pumpkin

1 heaped tsp cumin seeds

1 heaped tsp coriander seeds

¼ heaped tsp whole peppercorns

1½ heaped tsp rock salt

 heaped tsp sugar/jaggery

1 Tbsp fresh lemon juice

½ cup fresh coriander or kale

preparation

1.  Finely slice celery stalks and set aside. Peel and finely chop the potato and carrots into small cubes, along with the remaining vegetables.

2.  In a medium pot over high heat, drizzle in the oil/ghee and sauté the celery until tender. Add barley, ginger and bay leaf – sauté until coated in oil, then add water and remaining vegetables.  Rapidly simmer, uncovered for 45min – 1 hour.

3.  Place the whole peppercorns, cumin and coriander seeds into a small pan and dry-roast over medium heat until fragrant. Allow to cool, then roughly grind in a mortar and pestle, add to the soup along with the salt and sugar.

4.  Turn off the heat and allow to sit for 10 minutes, or longer for the flavours to develop. Taste, adding more sweetness or salt.  Sprinkle in a generous handful of finely chopped coriander or kale. Serve with a drizzling of ghee and more fresh coriander.  If trying to avoid bread, it is lovely served with a spoonful of rice.

Goodness shared by Stacey

barley kichadi

22nd February 2017

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Barley is cooling, sweet, and mildly astringent.  Ideal for decreasing pitta and kapha.  It can improve a sluggish digestion and has a slightly drying effect, helping to clear fluids from the body. Barley is considered one of the “good” carbohydrates.

If the water in which barley is boiled, is given to a person suffering from diarrhoea it gives him instant relief.

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~ evening reflections.

~ Pleopeltis polypodioides, also known as the resurrection fern. The resurrection fern gets its name because it can survive long periods of drought by curling up its fronds, appearing grey-brown and dead. However, when just a little water is present, the fern will uncurl and reopen, appearing to “resurrect” and restoring itself to a vivid green colour within about 24 hours.

~’Chasmanthe floribunda, African cornflag.

~ the outer edges of the wall at the end of the day.

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barley kichadi

preparation 50 minutes

serves 3 – 4

I have been making this weekly, quick and easy with a scoop of thick yoghurt and a drizzling of ghee. It is a wonderful warming, soothing and cleansing meal.  When simmering the dal, simmer until they still hold their shape and before they turn to mush.  I use organic pearl barley in this recipe, if using unhusked barley it will need an overnight soaking and longer cooking time – recommended to boil separately ½ hour before adding the dal.

Our favourite barley recipe is this lovely soothing lemon barley water.

ingredients 

½ cup/100g  pearl barley

½ cup/100g whole moong dal (mung beans)

8 cups /2-litre water

1 cup/90g celery/fennel, chopped

1 cup/50gcabbage, chopped 

1 heaped teaspoon rock salt 

1 heaped Tbsp jaggery/brown sugar

¼ cup/20g dried shredded coconut

1 Tbsp finely chopped ginger

¼ cup/60g frozen green peas

voggarane 

1 Tbsp ghee

½ tsp black mustard seeds

1 heaped tsp cumin seeds

⅛ heaped tsp asafoetida powder (hingu)

1 medium red chilli, chopped

10-15 fresh curry leaves, torn in half

⅛ heaped tsp turmeric powder

juice of half a lemon or more to taste

½ cup fresh coriander, roughly chopped 

2 cups kale/spinach/fenugreek leaves, roughly chopped

to serve 

yoghurt

ghee

preparation 

1.  In a saucepan, wash the barley, until the water runs clear, then pour in 8 cups water, bring to boil, then lower the heat to maintain a rapid simmer for 10 minutes. Add the dal and simmer, uncovered for 10 minutes.

2.  Add the celery and cabbage – simmer until barley has softened and the dal is cooked but still holding their shape – approximately 20 – 30 minutes. Do not cover the pot, this allows certain impurities or energetic imbalances to be eliminated.

3.  Add the peas, salt, jaggery, dried coconut and chopped ginger – simmer for a few minutes, then turn off the heat, cover and set aside.

prepare the voggarane

4.  In a small pan over medium heat, add ghee and mustard seeds; when the seeds turn grey and pop, turn down the heat and add the cumin seeds, asafoetida powder, and chilli – fry until sizzling and fragrant. 

5.  Add the curry leaves and turmeric powder – fry for 30 seconds, swishing the pan around to allow for the spices to fry evenly, then pour the voggarane into the kichadi.

6.  Squeeze in the lemon juice, and stir in the coriander and kale. Cover allow to sit 5 minutes, then check for seasoning, adding more salt or lemon if needed.

When ready, drizzle with ghee, garnish with coriander and serve with a spoon of yoghurt.

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Goodness shared by Stacey

barley salad with roasted-spiced fennel & carrot

3rd April 2016

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The plum trees are blossoming. Spring has arrived.

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A delightful spring salad with substance.

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barley salad with roasted spiced fennel & carrot

Serves 4 -6

A perfect salad for the early weeks of spring when the days are still cool and the season´s beautiful ingredients are starting to trickle in.  I love the chewy, nutty texture of the cooked barley, the satisfying sweetness brought out from the roasted vegetables and the earthy spices that bring it all together.  It is lovely served with a bowl of guacamole or creamy hummus and this beetroot salad.

for the salad 

2 cups barley, cooked (see lemon barley water)

3 medium fennel bulbs

5 medium carrots

1 heaped tsp cumin seeds

1 heaped tsp coriander seeds

1 tsp turmeric powder

½ tsp cinnamon powder

tsp chilli flakes or chilli powder

2 Tbsp ghee/oil

⅓ cup fresh roughly torn mint leaves

⅓ cup finely chopped fennel fronds

for the citrus dressing 

zest from one lemon

zest of one orange

3 Tbsp lemon juice

2 Tbsp orange juice

3 Tbsp olive oil

2 Tbsp sweetener, honey, agave, or maple syrup

¼ heaped tsp salt

preparation

1.  Preheat the oven 405 degrees F/210C. Line a baking tray with parchment paper and set aside.

2.  Prepare the barley, following these directions and keeping the water to make a luscious barley lemonade.

3.  Wash the fennel, trim the fennel stalks and fronds (save for the salad), remove the tougher ends and outer layer – cut into small slices.  Wash carrots, peel and cut into medium chunks.  Set aside.

4.  Dry roast the cumin and coriander seeds in a small pan, when lightly toasted turn off the heat and grind to a rough powder with a mortar and pestle.  Add the cinnamon, turmeric, paprika and salt. Stir to combine.

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5.  Spread the vegetables out in one layer on the baking tray, lined with baking paper, drizzle over the ghee and sprinkle over the spice mix, toss the vegetables until they are well coated.

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6.  Place the tray in the oven and roast for about 30 minutes, or until vegetable are browning. Remove from oven and set aside to cool.

make the citrus dressing 

7.  Combine all the ingredient in a bowl and whisk to combine; set aside.

assemble the salad 

8.  Place the cooked barley in a large salad bowl, pour over the dressing ingredients and allow to marinate for 15 – 30 minutes.

9.  Once sufficiently marinated add to the bowl, the roasted vegetables, fresh mint leaves and fennel fronds.  Toss to combine, season with more salt, and a few rounds of freshly ground pepper.

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Goodness shared by Stacey

miso mushroom barley soup

5th March 2012

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a nourishing soup and a afternoon walk
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barley miso mushroom soup
Serves 4 – 6
ingredients 

cup barley

8 cups water/vegetable stock

10 button mushrooms, halved and sliced

1 cup cabbage, finely sliced 

1 cup celery, with some of the leaves, finely chopped

1 large carrot, finely chopped

2 small sweet potatoes, finely chopped

small handful hijiki, arame or wakame seaweed

1 – 2 tsp rock salt

1 small bunch kale, stems removed and finely chopped

2 Tbsp miso (I used brown rice miso)

pre-soak 

1.  Soak the barley overnight, or for at least 4 hours, drain and rinse.

preparation

2.  In a soup pot, add the barley and 8 cups water, bring to a boil and then turn down the heat, simmering for 20 minutes.

3.  Add sliced mushrooms, cabbage, celery, carrot and sweet potato and simmer for 15 minutes or until the vegetables are tender.

4.  Add seaweed, salt and kale.

5.  Remove ½ cup of liquid from the soup and mix in miso until dissolved.  Return to soup, taste, and adjust seasoning.  Avoid boiling the soup once miso has been added, as this will destroy all those delicious enzymes.

Enjoy the warmth.

Goodness shared from Stacey

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