2020-05-01_Super_Food_Ideas

54 super food ideas MAY 2020

NOURISHING BARLEY, PUMPKIN

AND PICKLED CABBAGE SALAD

SERVES 4

PREP 25 MINUTES COOK 40 MINUTES

150g red cabbage, finely shredded

½ cup apple cider vinegar

750g Kent pumpkin, unpeeled,

cut into 4 wedges

¼ cup extra virgin olive oil

1 cup pearl barley, rinsed

1 green onion, finely chopped

¹⁄³ cup fresh flat-leaf parsley leaves,

roughly chopped

2 avocados, quartered

150g mixed salad leaves

(see notes)

175g red seedless grapes, halved

crossways

3 red radishes, thinly sliced

2 tablespoons pepita and sunflower

seed mix, toasted

Shichimi togarashi seasoning, to serve

(see notes)

1 Preheat oven to 220°C/200°C fan-forced.

Line a baking tray with baking paper. Place

cabbage in a shallow glass or ceramic

bowl. Add vinegar. Season with salt and

pepper. Set aside until required, tossing

every 15 minutes.

2 Meanwhile, place pumpkin wedges on

prepared tray. Drizzle with 1 tablespoon

oil. Season with salt and pepper. Roast,

turning halfway, for 40 minutes or until

golden and tender. Meanwhile, cook barley

in a saucepan of boiling water, following

packet directions, until tender. Drain well.

3 Transfer barley to a large bowl. Add

onion and parsley. Season with salt and

pepper. Toss to combine. Drain cabbage,

reserving pickling liquid. Arrange pumpkin,

barley mixture, avocado, salad leaves,

cabbage, grapes and radish on a platter.

Whisk remaining oil with 2 tablespoons

pickling liquid. Drizzle over salad. Sprinkle

with seed mix. Sprinkle seasoning over

pumpkin and avocado. Serve immediately.

NUTRITION: (per serve) 2518kJ; 35.9g fat;

6.6g sat fat; 11.8g protein; 49.7g carbs;

15.1g fibre; 0mg chol; 151mg sodium.

Cook’s notes:

+ We used a ‘superfoods’ salad mix, but any

mixed leaves will be fine.

+ Shichimi togarashi seasoning can be found

in the spice aisle of major supermarkets and

Asian grocery stores. You could use a small

amount of ground chilli instead.

PER SERVE

$4.14

NOURISHING BARLEY,
PUMPKIN AND PICKLED
CABBAGE SAL AD

• ENTERTAINING


• HIGH IN FIBRE


• LOW IN SODIUM


• VEGETARIAN

VEGIE DINNER

Kim says: Vegetarian dinners don’t have to be

boring! These 3-step recipes transform simple

veg into hearty mains you’ll cook again and again

VEGIES PER SERVE

4.5