Main Dishes

Black Bean and Barley Salad with Orange and Coriander

This beautiful and delicious salad is rich in certain fibres that work synergistically to help lower cholesterol. The beta glucan in the barley, the cellulose in the beans, and even the pectin in the oranges all work together to bind the excess bile in your intestines preventing it from getting reabsorbed and converted back into cholesterol. 

Serves 4 to 6

Ingredients

  • 1 cup uncooked pearl barley, rinsed and drained
  • 4 cups water
  • 1/2 teaspoon coriander seeds, toasted and lightly crushed
  • 2 large navel oranges
  • 1/4 cup extra virgin olive oil
  • 2 teaspoons apple cider vinegar
  • 1/2 teaspoon honey
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • 1/4 cup chopped coriander leaves
  • 1 1/2 cups (or 1 can) cooked black beans, rinsed and drained
  • ¼ medium red onion, finely diced

 

Directions

Place barley and water in a small saucepan. Bring to a boil and simmer over low heat for about 35 minutes, or until soft. Drain in colander.

Lightly toast coriander seeds in a small fry pan for a few minutes over medium low heat. Remove to a small bowl and lightly crush.

Prepare oranges while barley is cooling. Finely grate the zest of one orange and add to bowl with coriander seeds. Supreme both oranges, adding the juice (squeeze the orange membranes after segmenting) to the orange zest and coriander seeds bowl, and set aside orange segments.

Add to the bowl the olive oil, apple cider vinegar, honey, salt, a few cracks of pepper, and chopped coriander leaves and whisk until combined. Adjust seasonings if desired.

Place barley, black beans, onion, and orange segments in a large bowl and stir gently to combine. Pour dressing over salad and toss gently to coat.

Serve immediately or refrigerate until ready to serve.

Casuarina/Kingscliff, NSW

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Tel: 0420 606 777

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