A high-protein, high-fibre grain bowl that ticks a lot of boxes. One for the gym heads out there.
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Serves
4
Pearl Barley
Water
Fresh Parsley
Butter
Beef Mince
Garlic Clove
Sumac
Dried Oregano
Pul Biber
Red Onion
Cherry Tomatoes
Natural Yoghurt
Serves
4
Pearl Barley
Water
Fresh Parsley
Butter
Beef Mince
Garlic Clove
Sumac
Dried Oregano
Pul Biber
Red Onion
Cherry Tomatoes
Natural Yoghurt
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Step 1.
Rinse the pearl barley. Place a saucepan on medium-high heat. Tip the barley and water in, let it come to the boil. Place a lid on, decrease the heat to low and cook for 40 mins, adding more water if needed.
Step 2.
Pick the parsley leaves, thinly slice the stalks.
Step 3.
Add the beef mince into a bowl. Trim and finely grate half the onions, three-quarters of the cloves of garlic onto it, and stir the parsley stalks, oregano, pul biber, and half the sumac through, season generously with salt, and mix. Portion the mince out evenly and shape into thick sausages. Gently press down to flatten them slightly.
Step 4.
Thinly slice the onion, toss with the sumac and season with salt. Set aside. Before serving, toss the parsley leaves through.
Step 5.
Finely grate the remaining garlic into a bowl and stir through the yoghurt. Season with salt.
Step 6.
Place a frying pan over medium-high heat with a drizzle of olive oil. Once hot, add the koftas and cook until golden brown, 5-8 mins. Add the butter and cook until browned and nutty, then add the tomatoes and stir through until just starting to soften.
Step 7.
Share the barley between bowls, top with the koftas and onion salad. Finish with a drizzle of garlic yoghurt.
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