Soaked barley & grains salad

Over easter we went camping and I prepared a Barley Salad to go with us, deciding a grain salad

would be more robust than a leaf salad (which would wilt before we arrived).

However, before I share the recipe, I wanted to first share a little about soaking grains to make them more digestible.

Some wholegrains (especially the harder ones like barley, rye, wheat and spelt) benefit from soaking before cooking. This is because they contain phytic acid and enzyme inhibitors in the outer layer, or bran, which interferes with the absorption of many minerals, notably calcium, magnesium and zinc. During soaking and the process of fermentation, lactobaccili bacteria begin to break down the phytic acid and enzyme inhibitors, creating lactic acid at the same time. The added benefit is that the bacteria also break down gluten, making them easier on the tummy. There is also some thought that soaking increases the nutrient profile e.g. increase of B vitamins. 

So soaking grains makes them easier to digest, increases the nutrient profile and conveniently less cooking time, all you have to do is remember to plan ahead with the soak, (i.e. soak in the morning for the evening’s dinner.)

Method: Soak for 6-12 hours to get best results. 

Here is what I do – 

• Place grains in a sieve, rinse under water. 
• Place grains in large bowl, with water to cover by a few centimetres and then add 2 tsps of natural yogurt stirred well. 
• When ready to cook dispose of the soaking water. 

I generally taste test the grain as I cook, for instance cooked pearl barely seems to take about 50 minutes after soaking – without soaking you can easily add an extra 30 minutes.

Barley salad

Ingredients

·       3.5 cups of cooked and cooled barely grain

·       Pomegranate jewels from one pomegranate

·       ½ cup red cabbage, chopped

·       1 small broccoli head, chopped and blanched for a couple of minutes in hot water

·       2 beetroot boiled, cooled, peeled and chopped

·       2 handfuls of mint leaves, chopped

·       ½ green capsicum, chopped

·       1/3 cup of pepitas and 2 tbls of sesame seeds, toasted (in hot pan for a couple of minutes) and cooled

     Dressing

·       Sesame oil

·       Red wine vinegar (could equally be apple cider vinegar)

·       Unpasturised miso (1 tbl)

·       1tbl of tamari

·       2 garlic cloves

·       Sprinkle dulse flakes

·       Juice of one orange

·       1tbl honey

Method

Put all of the above into a bowl, (chopped reasonably small.)

Then add the dressing ingredients to food processor and whizz (alternatively you could chop garlic well, put everything into jam jar with lid and shake vigorously.)

Variations: 

Use spelt grain instead of barely, or forgo the soak and use quinoa. 

Use whatever vegetables you have in the house, the handful of herbs is important to give variation of taste, but you could use any herb and the seeds give it that important crunch. 

Need I say, this is really super nutritious.

Enjoy