Barley beet bowl

Who’s ready for a simple, delicious meal?! This 40-minute Barley beet bowl is calling your name. This dish marries beautifully the deep savoury flavours of barley, beets and Parmesan with the sweetness of dried cranberries and black garlic caramel balsamic dressing. The bowl is topped with toasted  hazelnuts and fresh pea shoots from Acre 10 gourmet greens. 

Note: Because your kit is filled with local and seasonal ingredients, some ingredients shown in the picture may be substituted. 

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Tools

Preparation

1

Cook the barley:  Heat  the oven to 400F. In a medium pot, add the barley, water.(1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) Bring to a boil, cover and let simmer 25 minutes. 

Gluten Friendly
Cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cups), salt (1/4 tsp, 1/2 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

Gluten Friendly & vegan 
Cook the lentils & the rice: 
In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cups), salt (1/4 tsp, 1/2 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

In the sink, place the lentils in a strainer and rinse it well. In a separate pot, add the lentils and water depending on the size of your pot (1 cup, 2 cups), The water should cover the lentils by at least 3-4 inches. Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp), and simmer for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot and set aside.

2

Prepare & cook the vegetables:  Rinse and dry all produces. Peel the beets. Cut the onion  and beets in thin dices of about 1 cm thick. Place the onion and beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp). Cook for about 20 minutes in the oven or until the vegetables are cooked through and the onion is starting to become golden. 

3

Cook the tofurkey: In a pan, add the oil (1/2 tsp, 1 tsp), heat on medium/high heat. Add the tofurkey & cook about 8 minutes, stirring regularly, until the tofurky is a bit crispy. Note the tofurkey is fully cooked. Roasting it in the pan gives  it more texture.   

Gluten Friendly 
Cook the sausage: Place the Italian sausages on a baking sheet lined with parchment paper or non-stick liner. Drizzle oil (1/2 tsp, 1 tsp) on the sausages. Bake in the oven until the sausages are fully cooked, about 15 minutes. When the sausages are cooked, cut in 1/2 to 1 cm thick slices. Keep the oven on to heat up the pizzas. 

Note: Ensure the sausage is cooked to at least 165F.

Gluten Friendly & vegan
the lentils cooked on step 1 replace the tofurky.

4

Toast the hazelnuts: Roughly chop the hazelnuts. Place the hazelnuts in a small pan and toast on medium heat for about 1 minute. moving the hazelnuts regularly to prevent burning.

5

Garnish and serve: Place the  barley* on individual plates. Top with roasted onion, beets, tofurkey*, cranberry, hazelnuts, sunflower sprouts and garnish with black garlic caramel dressing. Serve.

*Gluten friendly: the barley is replaced by brown rice

** Gluten friendly: the tofuky is replaced by Italian sausage
   Gluten friendly & vegan: the tofurky is replaced by lentils

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

tofurky

100 gr

200 gr

onion

1 small

1 medium

beets

150 gr

300 gr

black garlic caramel balsamic dressing

3 tbsp

1/3 cup

sunflower sprout

4 gr

8 gr

hazelnuts

3 tbsp

1/3 cup

parmesan

2 tbsp

1/4 cup

dried cranberry

3 tbsp

1/3 cup

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 + 1/2 tsp

1 + 1 tsp

water

1 1/2 cup

3 cup

Rice-GF only

2/3 cup

1 1/3 cup

italian sausage-GF only

2

4

lentils-GF vegan only

1/4 cup

1/2 cup

Recommended Wine Pairing

LIVING SKY WINERY CURRANT
A dry, red-style wine with good acidity and a distinct currant flavour.
Region: Saskatchewan
Alcohol: 13.1%
Price
(SLGA): $23.30

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Saskatchewan
Alcohol: 
12.1%
Price (SLGA): $23.30

Dr. Herrington's Health Fact

Regina Naturopathic

BEETS
Beets are high in a compound called nitrates. When we consume nitrates, bacteria in our saliva converts this to nitrites which increases the bioavailability of nitric oxide. This increase in nitric oxide from consuming beets, or beetroot juice, has been shown to lower blood pressure, improve exercise performance, and support health lung function

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce Parmesan and beets to children. 

Making this recipe with kids?
Ask the child to help by completing step 5.

  • Garnish and serve

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information