There’s something very comforting about supper bowls in the fall. And the variations are plentiful. Essentially, use whatever’s in your fridge and serve with a lovely tahini sauce. Truly a satisfying end to the day.
Tips
- If barley is a dietary concern, substitute with any gluten-free grain, such as brown rice or buckwheat groats.
- To save time for future meals, cook up large batches of grains and refrigerate or freeze in serving-size containers. The same for sauces: make a larger batch and refrigerate in a tightly covered container for several days.
- Substitute shredded Savoy cabbage for lettuce, if you wish.
Barley and Wilted Lettuce Stir-Fry with Creamy Avocado Tahini
Ingredients
- 1 cup (250 mL) pearl barley
- 1/2 cup (125 mL) red quinoa, rinsed and drained
- 1 Tbsp (15 mL) extra-virgin olive oil, plus extra, if needed
- 1/2 sweet onion, diced
- 1 celery stalk, diced
- 1 zucchini, diced
- 2 Roma tomatoes, seeded and diced
- 1 head leafy lettuce, coarsely chopped
- 2 whole green onions, diagonally sliced
- 1/4 cup (60 mL) chopped cilantro
- 1/4 cup (60 mL) diced feta
- Pinches of crushed chilies (optional)
- 1 small ripe avocado, pitted and chopped
- 1/4 cup (60 mL) tahini
- 1/4 cup (60 mL) plain Greek yogurt
- 1 Tbsp (15 mL) lemon juice
- 1 garlic clove, smashed and minced
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) ground cumin
Nutrition
Per serving:
- calories348
- protein10g
- fat16g
- saturated fat3g
- trans fat0g
- carbohydrates46g
- sugars4g
- fibre11g
- sodium310mg
Directions
01
In large bowl filled with cold water, soak barley for 1 hour and then drain.
02
In high-speed blender, combine Creamy Avocado Tahini ingredients and whirl until smooth. Add a splash of water or almond milk if necessary. Add more salt to taste, if you wish. Transfer to container with a narrow spout. Sauce can be refrigerated for several days. Simply give container a good shake before pouring.
03
Bring medium saucepan with 4 cups (1 L) lightly salted water to a boil. Add soaked and drained barley and cook over medium heat with lid ajar, until barley is tender, about 45 minutes.
04
In separate saucepan, heat 1 cup (250 mL) water. Add quinoa and reduce heat. Cover and cook, about 15 minutes, until quinoa begins to sprout and water is absorbed. Fluff with fork and transfer to bowl and set aside.
05
In large, heavy skillet, heat olive oil. Add onion and celery and sauteu0301 over medium heat until soft but not golden. Stir in zucchini and sauteu0301 for 2 minutes. Remove from heat and set aside as barley is cooking.
06
When barley is tender, drain thoroughly. Return skillet with sauteu0301ed onion, celery, and zucchini to medium-high heat. Add a little more oil if needed. Just as it begins to sputter and steam, add barley and quinoa and stir-fry for a couple of minutes. Fold in tomatoes and lettuce and stir-fry just until lettuce is slightly wilted and ingredients are piping hot.
07
Spoon into serving dishes. Top with green onions, cilantro, and feta. Drizzle with Creamy Avocado Tahini and serve with a pinch of crushed chilies, if you wish.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
