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Barley Bean Bowl4

Barley Bean Bowl by Tin & Thyme

Serves 2 

Barley Bean Bowl

  • 100g pot barley
  • 1 tbsp olive oil
  • 1 red onion – finely sliced
  • 2 cloves garlic – finely chopped
  • 200g chestnut or foraged mushrooms – wiped and quartered
  • 200g cooked black beans or 1 400g tin – rinsed and drained
  • 1 tsp tamari or other good quality soy sauce.
  • 3 sprigs thyme
  • 3 small sprigs rosemary
  • 3 sage leaves
  • ground black pepper
  • a few sprigs parsley – roughly chopped
  • 50g hazelnuts – toasted

Apple Cabbage

  • 1 rounded tsp solid coconut oil or 2 tsp melted
  • ¼ Savoy or other green cabbage – hard core removed and shredded
  • 1 not too tart cooking apple – quartered, cored and sliced with skin on
  • ¼ tsp caraway seeds
  • pinch of sea salt
  1. Soak the barley in water for as long as you can. This isn't necessary, but helps to activate the nutrients and reduce cooking time. Rinse thoroughly, then cover with three times its volume of water. Cover, bring to the boil and simmer for 20-30 minutes, depending on soaking time. Turn off the heat, but do not remove the lid, allowing the barley to continue steaming and soaking up any remaining water.
  2. Meanwhile, heat the oil in a large pan. Add the onion and fry in the oil over a moderate heat for 5 minutes, stirring occasionally.
  3. Add the mushrooms and garlic and fry for a further 5-10 minutes, stirring occasionally.
  4. Add the tamari and stir.
  5. Finely chop the sage, rosemary and thyme and add together with the beans, pepper and a tbsp or two of water. Stir, cover the pan and simmer for a couple of minutes.
  6. Meanwhile, fry the cabbage in the coconut oil in a medium sized saucepan over a moderate heat for 3-4 minutes.
  7. Add the salt and caraway seeds and stir.
  8. Add the apples slices and a tbsp of water. Cover the pan and continue cooking for a further 3-5 minutes, depending on how well done you like your cabbage.
  9. To serve, spoon the barley into 2-3 bowls, keeping it on one side. Spoon in the beans on an adjacent side and add the cabbage to the remaining side. Scatter the parsley and hazelnuts over the top.