This pantry grain adds a nutty flavor and texture to create a comforting, low-calorie meal. Made with the perfect combination of peas and feta, this pearl barley stew is a hearty and delicious option for a filling meal. The nuttiness of the grain perfectly complements the saltiness of the feta, creating a delicious symphony of flavors. Packed with healthy ingredients and nutrients, this stew is not only delicious but also a guilt-free choice. Treat yourself to this comforting dish that will keep you warm and satisfied while taking care of your health.
- 2 tbsp olive oil
- 2 medium onions, chopped
- 2 cloves of garlic, minced
- Zest and squeeze 2 lemons
- 200 g pearl barley, rinsed under cold water
- 700 ml vegetable broth
- 200g feta, cut into cubes
- ½ small package mint, leaves chopped, plus a few whole leaves for serving
- 400g frozen peas, thawed at room temperature
- Heat 1 tablespoon of oil in a pan or ovenproof baking dish over medium heat.
- Add the onion and cook for 3 minutes.
- Add garlic and lemon zest and fry for 1 minute more.
- Add pearl barley and broth.
- Season and bring to a boil.
- Simmer for 30 minutes, stirring occasionally.
- In a separate bowl, mix together the feta, remaining olive oil, half of the lemon juice, most of the mint and a good grind of black pepper.
- Leave to marinate while the barley is cooking.
- Remove the lid from the barley and cook for another 5 minutes.
- Increase the heat and then add the peas, half the feta and all the feta juice.
- Let cook for 3 minutes.
- Check the seasonings.
- Divide the stew into four bowls.
- Top with remaining feta and mint.
Equipment and tools
- Big pot
- Mixing spoon
Note: Please note that this recipe contains dairy (feta) and gluten (barley). If you have allergies or dietary restrictions, consider replacing feta or pearl barley with suitable alternatives.
Storage and leftovers
If you have any leftover pea, feta and barley stew, you can store it in an airtight container in the refrigerator for up to 3 days. Simply reheat the stew in a pot before serving. Once refrigerated, the flavors may meld even better, making leftovers even tastier.
Note: Storing or freezing the stew for a long time may affect the texture and flavor of the dish. For optimal taste and quality, it is best to consume it within the recommended time frame.
Health Benefits of Pea and Feta Barley Stew
When it comes to healthy and filling meals, the delicious combination of pea and feta barley stew is for you. Packed with nutritious ingredients, this stew not only tastes delicious but also offers numerous health benefits. Let’s take a closer look at the nutritional value of each ingredient:
Starting with the base of this stew, olive oil is a heart-healthy fat rich in monounsaturated fats and antioxidants. It is associated with lowering the risk of heart disease and inflammation, making it a good choice for cooking.
Onions and garlic
Both onions and garlic are known for their immune-boosting properties. They contain powerful antioxidants that help protect against various diseases. Additionally, garlic has antimicrobial and antifungal properties that can support a healthy immune system.
Pearl barley is a whole grain that offers a good amount of fiber. Fiber is essential for digestion and can help maintain a healthy weight. It also provides energy and helps regulate blood sugar levels, making it an excellent choice for people with diabetes.
Feta cheese gives the stew a creamy, tangy flavor while also being a good source of protein and calcium. Protein is necessary for tissue repair and growth, while calcium helps maintain strong bones and teeth.
Mint not only adds a refreshing taste but also contributes to the health of the digestive system. It can relieve indigestion and bloating and promote healthy digestion. Mint also contains antioxidants that protect against oxidative stress.
Peas are low in calories and rich in important vitamins and minerals. They are an excellent source of fiber, vitamin K, vitamin C and various B vitamins. These nutrients support a healthy immune system and contribute to overall well-being.
By combining these healthy ingredients, you can enjoy a stew that not only satisfies your taste buds but also nourishes your body. Try this Pea Feta Barley Stew and experience its incredible health benefits today!