This recipe, courtesy of top TV chef Lorraine Pascale, on behalf of new heathy food delivery service Chelsea Kitchen, would make a great healthy lunch option. The benefits of beetroot are well-sung. Eating the purple root on a regular basis has been show to: help lower blood pressure, boost stamina, fight inflammation, and they contain plenty of fibre, vitamins and minerals.
Ingredients (serves 4)
300g barley whole grain
450g beetroot, raw or cooked
100g feta cheese
6g garlic, finely chopped
5g fresh mint
12 g olive oil
0.5g black pepper
25g pine nuts or walnuts
240g red onion, finely-chopped
5g fresh rosemary leaves
0.5g sea salt
1000g vegetable stock
Method
Heat the oil in a large sauté pan over a low-medium heat, sauté the onions for ten minutes until really soft.
If beetroot is uncooked, slice it up, season with salt and pepper and roast in oven for about 30 minutes at 200°C (fan 180°C), 400°F, gas mark 6, until tender. Put into a blender and mix until it’s a very smooth puree, then set aside.
Add the garlic and rosemary to the cooked onions and cook for further one minute, stir in the barley and cook for one minute more.
Add a quarter of the stock and stir regularly until stock begins to reduce, then add another quarter of stock and keep stirring to avoid barley sticking to the bottom of the pan – continue this process until all stock has been used up and the rice is tender. This will take 20-25 minutes.
Stir in beetroot and season with salt and pepper to own taste. Warm through for a couple minutes until piping hot.
Serve onto plates and crumble the feta cheese or goat’s cheese, scatter the mint, toasted pine nuts or walnuts and serve.
