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Warm fennel, mushroom and barley salad

For a filling vegetarian dinner, try this tasty combination of fennel, mushrooms, nuts and herbs.

Serves 4

Prep Time 15 min

Cooking Time 25 min

Ingredients

  • 175g pearl barley
  • 2 garlic cloves, crushed
  • 500ml very low salt vegetable stock
  • 1tbsp sunflower seeds
  • 1tbsp pumpkin seeds
  • 1tbsp olive oil
  • 1 large fennel bulb, finely sliced
  • 2 shallots, sliced
  • 250g mushrooms, sliced
  • 175g frozen sweetcorn
  • 2tbsp chopped fresh flatleaf parsley
  • 2 spring onions, sliced
  • 4tbsp low-fat natural yogurt

Method

  1. Put the pearl barley in a medium pan with the garlic and stock, set over a medium heat and bring to a simmer. Cook, covered, for 25 min or until the barley is tender and the liquid is absorbed.
  2. Meanwhile, set a large non-stick frying pan over a medium-high heat. Add the sunflower and pumpkin seeds and cook, stirring, for 1–2 min until lightly toasted. Transfer to a plate and set aside.
  3. Add half the olive oil to the frying pan and return to a medium heat. Add the fennel and cook for 5–6 min, turning once, until tender and golden. Transfer to a plate. Add the remaining oil to the pan and cook the shallots and mushrooms for 5–6 min until tender and golden.
  4. Cook the sweetcorn according to the pack instructions. When the barley is cooked, divide everything among 4 plates, sprinkle with the chopped parsley, toasted seeds and spring onions, then serve with the yogurt and a sprinkling of ground black pepper.

Nutrition per serving

Read more on how we calculate nutrition.
336kcal 9.9g 12.1g 2.3g 11.6g 8.5g 0.2g 105mg 50g 2.8mg

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