Pearled Wheat or Pearl Barley as it is also known as, is a seriously undermined complex carbohydrate. I am making it a challenge for myself to rediscover some of the forgotten grains that we so willingly avoid because of dietary trends.
This is a recipe that I have adapted slightly. Super delicious, fresh & flavoursome.
Serves 2 as Main / 4 as Side dish
200 grams Pearled Wheat
600 ml vegetable stock
200 grams baby carrots
1 fennel bulb, thinly sliced
1 tablespoon olive oil
1 dessert spoon raw honey
30 ml red wine vinegar
1 small red onion, finely chopped
1 pack of parsley, finely chopped
15 kalamata olives, pitted
2 Cara-Cara oranges, 1 zested & juiced, 1 peeled and segmented
Place wheat and stock on medium heat. Bring to boil and reduce heat to a gentle simmer. Cook until liquid has evaporated. Wheat should still have a nutty bite.
Once cooked, add a little oil to avoid grains sticking together.
Heat oven to 200 degrees C.
Place carrots, 1/2 of the olive oil, orange zest and seasoning in roasting tray and roast for 15 minutes.
Mix 1/2 dessert spoon of honey with finely sliced fennel.
Add to carrots and continue to roast for another 10 minutes. Remove from oven.
To make dressing, mix together orange juice, vinegar and remaining honey & olive oil. A little salt can be added.
To serve, carefully combine the roasted vegetables with finely chopped onion, parsley, segmented orange & olives. Spoon on top of pearled wheat and add the dressing.
A little extra parsley on top and you’re good to go!