Cumin & coriander vegetables with pearl barley
Spices are added to enhance flavour and aroma to each dish. In this case, cumin and coriander originally used in Asian cuisine take a fantastic place combined with a low glycemic index vegetables selection. These vegetables will keep your blood sugars level keeping a steady supply of energy.
- 1 celery stick, chopped
- ½ medium red onion, diced
- ½ small squash – peeled and cut into chunks
- 2 parsnips, peeled and diced
- 60g green beans, topped and tailed
- 1 courgette, diced
- 1 leeks, sliced
- 1 tbsp olive oil
- 2-3 carrots, peeled and diced
- 240ml of vegetable stock
- 300g of tinned chopped tomatoes
- ½ tsp coriander seeds
- ½ tsp cumin seed
- ½ tsp dried chilli flakes
- 40g pearl barley
- Sea Salt
Pearl barley is a good source of selenium, which helps protect against miscarriage and birth defects. A good source of fibre and protein. The vegetables provide vitamin C to help fight infection and aids new tissue growth.
- Heat 1 tablespoon of olive oil in a large casserole dish over a medium heat.
- When it is hot add the diced celery, red onion, carrots and courgettes. Season and cook until softened, about 10 minutes.
- Transfer to the slow cooker and add the tomatoes, spices, parsnip and stock.
- Wash the pearl barley and add to the pan.
- Cover and cook on a high heat for 15 minutes.
- Then add the leeks and green beans, season and cook for another 10 minutes.
- Check the vegetables are all softened and the pearl barley is cooked.
- Serve with a rocket salad, with shavings of parmesan drizzled with olive oil.