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Sesame honey roasted parsnips with pearl barley salad recipe

Sesame honey roasted parsnips with pearl barley salad recipe

1 rating

Sweet honey and sesame roasted parsnips pair with garlic yogurt and a crispy kale and pearl barley salad - it’s perfect for a cold winter’s day. See method

  • Serves 4
  • Takes 1 hr 55 mins
  • 462 calories / serving
  • Healthy
  • Vegetarian

Ingredients

  • 150g pearl barley
  • 800g parsnips, peeled, trimmed and cut into batons
  • 2 red onions, sliced
  • 2 tbsp clear honey
  • 1 tbsp, plus 1 tsp sesame oil
  • 1 tbsp sesame seeds
  • 1 tsp miso paste
  • 200g 0% fat Greek-Style yogurt
  • 1 small garlic clove, finely crushed
  • 2 tbsp pumpkin seeds
  • 180g curly kale, washed
  • 1 tbsp apple cider vinegar
  • 15g coriander, roughly chopped
  • pinch chilli flakes (optional)
2 of your 5-a-day

Each serving contains

  • Energy

    1945kj
    462kcal
    23%
  • Fat

    11g 16%
  • Saturates

    2g 10%
  • Sugars

    25g 28%
  • Salt

    0.3g 4%

of the reference intake
Carbohydrate 67.3g Protein 14.1g Fibre 17.7g

Method

  1. Preheat the oven to 220°C, fan 200°C, gas 7.
  2. Pour the pearl barley into a sieve and rinse under a cold tap until the water runs clear. Tip into a medium saucepan set over a high heat, cover with 2ltr water and bring to the boil. Cook on a rolling boil for 10 mins, then cover with a lid and simmer ›for 50 mins until puffed up and soft with a gentle bite. Drain off any excess water.
  3. Meanwhile, bring a large saucepan of water to the boil. Add the parsnips and cook for 6-8 mins until a knife passes easily through them. Drain, leave to steam-dry for 2 mins, then tip onto a large baking tray along with the onions.
  4. Whisk together the honey, 1 tsp sesame oil, miso and the sesame seeds. Drizzle over the veg and toss to combine. Roast for 20-25 mins, tossing occasionally, until golden and crisp around the edges.
  5. Mix the yogurt and garlic together until well combined. Season with freshly ground black pepper.
  6. Toast the pumpkin seeds in a dry frying pan over a high heat for 1-2 mins until they start to pop.
  7. Add the kale to a large bowl and drizzle over the remaining 1 tbsp sesame oil and the apple cider vinegar. Toss roughly with your hands, massaging the kale to soften it. Mix through the pearl barley and half the coriander, saving a little to garnish, allowing the residual heat of the barley to warm the kale.
  8. Spread the yogurt over a large plate and top with the roast parsnips. Sprinkle over the remaining coriander, the pumpkin seeds and chilli flakes. Serve with the pearl barley and kale salad.

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