Roasting barley gives it a nutty flavour and the kernels become crisp on the outside while staying creamy inside. If you’re short on time, serve it straight out of the pot.  

Roasted barley, beetroot and pumpkin bowl 

Serves 4

Ingredients

500g pumpkin, cut into wedges
4 large beetroots, peeled and cut into wedges
2 red onions, quartered
¼ cup olive oil
1 tsp each fennel and cumin seeds, crushed (optional)
Salt and milled pepper
1 large onion, chopped
2 cloves garlic, chopped
2 cups pearl barley
3 cups vegetable stock
Handful each toasted pumpkin seeds and walnuts
Basil and watercress (optional), for serving 

Method

1. Preheat oven ro 180°C.
2. Place pumpkin, beetroot and onions on a baking tray.
3. Drizzle with oil, then sprinkle with fennel and cumin seeds. Season well.
4. Roast for 40-45 minutes until tender.
5. Heat oil in a pot and sauté onion until soft.
6. Add garlic and fry for another minute. Add barley and stock then boil for 15-18 minutes, stirring regularly until liquid is absorbed and the barley edges are soft.
7. Increase oven heat to 220°C.
8. Place barley in a single layer on a baking tray with pumpkin seeds and walnuts.
9. Drizzle with a little oil and roast for 8 – 1 0 minutes or until crispy, stirring after 5 minutes.
10. Spoon barley onto a platter or into bowls and top with warm roasted vegetables.
11. Serve with basil and watercress, if you like.

Recipe & photographs courtesy of Fresh Living Magazine

Also read: Pumpkin pecan pie 

The post Roasted barley, beetroot and pumpkin bowl  appeared first on MyKitchen.

Ease into the cooler months with some hearty dishes that celebrate flavoursome, colourful veggies in all their glory! 

No-fuss baked pasta 

Serves 4 

Quick, easy and budget-friendly, this recipe will soon become a household staple. 2 red peppers, cut into chunks 

Ingredients

6-8 salad tomatoes, quartered
Handful cherry tomatoes (optional) 
5 cloves garlic, sliced 
3-4 sprigs thyme Olive oil, for roasting 
Salt and milled pepper
3 Tbsp butter
3 Tbsp flour
4 cups milk 
2 Tbsp Dijon mustard
500g pasta of choice (we used farfalle), cooked
Fresh basil or thyme, for serving 

Method

1. Preheat oven to 200°C. 
2. Place peppers, tomatoes, garlic and thyme in a large, deep oven dish. Toss with oil and season. 
3. Roast veggies for about 10-15 minutes.
4. For the white sauce, melt butter in a pot over medium heat and whisk in flour until smooth. Cook for 1 minute until bubbling. 
5. Slowly pour in milk while whisking until the sauce has thickened, about 8 minutes. 
6. Season well and stir through mustard. 
7. Toss cooked pasta and sauce through the roasted vegetables in oven dish. 
8. Bake at 180°C for 10-15 minutes or until golden. 
9. Serve with fresh herbs.

Cook’s note: To splurge, add goat’s cheese or Parmesan to the white sauce. 

Also read: Top tips to make homemade pasta

Lentil & cauli sheet tart 

Serves 4 

A healthier option for when that pie craving hits. With this recipe, you make the pie and filling simultaneously in the oven. 

Ingredients

2 cans (400g each) brown lentils, drained (pat dry with kitchen towel) 
1 head cauliflower, broken into florets 
200g cherry tomatoes 
2 onions, cut into 10 wedges each 
2 Tbsp Moroccan spice mix, or 1-2 tsp each ground cumin, smoked paprika and ground coriander 
Salt and milled pepper 
2 Tbsp olive oil + extra for brushing
2 cloves garlic, sliced
1 lemon, juiced and zested
1 tsp honey
400g puff pastry, defrosted 
Flour, for dusting
1 cup plain yoghurt
90g sun-dried tomato or basil pesto
Handful parsley or rocket, for serving (optional) 

Method

1. Preheat oven to 200°C. 
2. Place lentils, cauli florets, tomatoes and onion wedges on an oven tray. Sprinkle with spice mix and season. 
3. Whisk together oil, garlic, lemon zest, juice and honey, then pour over veggies. 
4. Roll pastry out on a floured surface into a 3mm-thick rectangle. 
5. Score a border around the edge (without cutting all the way through). 
6. Using a fork, prick the base all over – this will keep it from puffing up too much. 
7. Brush border with a little oil and place tart base on a lightly floured baking tray. 
8. Bake both trays (pastry and lentil mixture) at the same time for 30-35 minutes until crispy and golden. 
9. Swap trays around halfway through if placing one under the other. 
10. Spread pastry with yoghurt and pesto, then top with roasted lentil mixture. 
11. Garnish with parsley or rocket and serve.

Shakshuka 

Serves 3-4  

Harissa paste gives this North African dish loads of flavour, but you can go without the heat, too. 

Ingredients

Glug olive oil 
1 onion, chopped 
2 red peppers, diced 
2 yellow peppers, diced 
3 cloves garlic, chopped 
1 tsp cumin seeds, lightly crushed
1 Tbsp smoked paprika
2 Tbsp tomato paste 
1 Tbsp harissa paste
2 Tbsp soy or Worcestershire sauce 
2 cans (400g each) chopped tomatoes 
Salt and milled pepper 
1 tsp sugar 
6-8 eggs 
Handful roasted sesame seeds, grated 
Parmesan (optional) and crusty bread, for serving 

Method

1. Heat oil in a pan and saute onion and peppers.
2. Add garlic and spices and fry for a minute. 
3. Stir in tomato paste, harissa and soy sauce, cook for a minute, then add canned tomatoes. 
4. Season, add sugar and simmer for 3-4 minutes. 
5. Use a ladle to make a shallow hole in the sauce. Break an egg into a mug, then pour it into the hole in the sauce. 
6. Repeat with other eggs.
7. Cover with a lid and cook for 5-8 minutes until eggs are done. 
8. Sprinkle with sesame seeds and Parmesan, if using, and serve with bread.

Cook’s note: Bulk up shakshuka with beans, chickpeas, corn or spinach 

Smoky lentil & barley soup with crispy chickpeas and feta 

Serves 6 

Cooking the soup low and slow develops a depth of flavour that is hearty and comforting in every way. 

Ingredients

3 Tbsp olive oil
1 onion, chopped
2 carrots, diced
2 stalks celery, chopped
3 cloves garlic, crushed
2 Tbsp smoked paprika 
2 tsp ground coriander
2 tsp ground cumin
2 Tbsp tomato paste
1 can (400g) chopped tomatoes 
2 Tbsp balsamic vinegar 
2 Tbsp sugar 
8 cups (2L) vegetable or chicken stock 
Salt and milled pepper
600g lentil & barley soup mix 

For serving  

Handful chopped herbs (like coriander or parsley) 100g salt & pepper crispy chickpeas Feta, crumbled French loaf or ciabatta, sliced and toasted 

Method

1. Heat oil in a medium-sized pot. 
2. Add onion, carrot and celery and fry until soft, about 10 minutes. 
3. Add garlic, spices and tomato paste, and fry for 5-8 minutes.
4. Add canned tomatoes, balsamic vinegar, sugar and stock. Season.
5. Simmer soup on low heat for 30-40 minutes with the lid on. Give it a stir halfway through. 
6. Stir in lentil and barley soup mix.
7. Simmer for another 10-15 minutes. Season. 
8. Ladle into bowls and top with herbs, crispy chickpeas and feta. Serve with toast.

By: Lichelle May
Photography by: Fresh Living Magazine
Text courtesy of MyKitchen magazine 

Also read: 6 Hearty Soups Perfect for Winter

The post Hearty veggie dinners perfect for the cold weather appeared first on MyKitchen.

To ensure your bounty of veggies goes the extra mile (before they go limp!), try pickling them. This not only helps the veggies to keep their crunch, but also imparts so much flavour and the uses are endless! Try them in salads, sandwiches or enjoyed as is on your favourite cheeseboard or snack platter. 

Broccoli omelette with spanakopita filling

Serves 4 

Swap out broccoli for baby marrow or shaved cauliflower if you prefer.

Ingredients 

Olive or canola oil for frying
1 red onion, sliced
1 packet (400g) tenderstem broccoli, halved lengthways
2 Tbsp Dijon or wholegrain mustard
1 cup milk or cream
2 cups grated mozzarella
12 eggs, separated
Salt and milled pepper
½ packet (150g) baby spinach
2 discs feta, crumbled 

Method

1. Heat a glug of oil in a medium-sized pan and sauté onions. Remove and set aside.
2. Add 6-8 halved broccoli stems to the same pan and brown for 2 minutes. Set the pan aside. 
3. Whisk 1 tsp mustard and ¼ cup each milk and mozzarella with 3 egg yolks in a bowl.
4. In a separate bowl, lightly whisk 3 egg whites until they are fluffy and have tripled in volume. Season.
5. Place the pan back onto the heat. Fold egg whites through the egg yolk mixture and pour over broccoli in the pan.
6. Fry the omelette for about 2-4 minutes, swirling the pan occasionally, while lifting the sides with a spatula to ensure the egg cooks evenly.
7. Add ¼ of the spinach, an extra handful of mozzarella, some crumbled feta and the sautéed onion.
8. Fold the omelette to enclose filling and cover with a lid for 1 minute to steam, allowing the cheese to melt. 
9. Transfer t o a plate and repeat the process with remaining ingredients to make 3 more omelettes.
10. Serve warm, sprinkled with some fresh herbs and seasoning if you prefer.

Oven-baked polenta with mushrooms and tomato

Serves 4 

Top with dollops of plain cream cheese, crème fraîche or shavings of Parmesan.  

Ingredients 

1 cup polenta
3 cups water
2 Tbsp butter
¼ cup milk
Salt and milled pepper
2 Tbsp olive oil
2 punnets (500g) brown or white button mushrooms
2 cloves garlic, chopped
1 packet (250g) vine or cherry tomatoes
Handful fresh parsley, chopped 

Method

1. Preheat oven to 170°C.
2. Combine the polenta, water and a generous pinch of salt in a large ovenproof pan or skillet and give it a stir. Bake uncovered for 30 minutes.
3. Stir through the butter and milk, season well and return to the oven for another 10 minutes or until cooked through. Remove and keep warm.
4. Heat oil in a large pan and fry mushrooms for 5-8 minutes.
5. Add garlic and tomatoes and cook for another 3-5 minutes. Season well.
6. Serve polenta topped with mushrooms and tomatoes, and scattered with fresh parsley.

Swiss chard and tomato pizza

Serves 4 

Bulk this up by topping pizza with shaved fennel, onion slices or cubed butternut or pumpkin.

Ingredients 

500g store-bought bread dough
1 Tbsp Dijon or wholegrain mustard
2 Tbsp tomato paste
1 tsp dried mixed herbs
Pinch of sugar
1 packet (300g) Swiss chard, shredded
2 cups grated white Cheddar
Salt and milled pepper
3 salad tomatoes, chopped
2 Tbsp chopped fresh parsley 

Method

1. Preheat oven to 200°C.
2. Roll out dough on a lightly floured surface into a large circle of about 4mm thick.
3. Combine the mustard tomato paste and dried herbs and sugar, then generously spread onto pizza base.
4. Place the base on to a greased and lined baking tray and bake for about 5-6 minutes.Remove from the oven.
5. Scatter the base with Swiss chard and cover with grated white Cheddar. Season well. 
6. Bake for about 6-8 minutes or until the crust is golden and the cheese has melted.
7. Top with fresh tomato and sprinkle with parsley.
8. Slice and serve immediately. 

Curried dhal

Serves 4 

Swirl some coconut cream or milk through the dhal for added flavour.

Ingredients 

2 glugs canola oil
3 onions, chopped
2 cloves garlic, chopped
1 tsp grated fresh ginger
1 tsp ground turmeric
¼ cup curry powder
2 Tbsp ground coriander
2-3 sprigs fresh or dried curry leaves
2 cups dried lentils
3 cups vegetable stock
1 can chickpeas, drained
1 head cauliflower, broken into small florets
Handful fresh coriander, chopped
Salt and milled pepper 

For serving 

Tomato and onion sambal
Plain yoghurt
Naan, roti or flatbreads 

Method

1. Heat a glug oil in a large pot over low heat and fry onions, garlic, ginger and turmeric for 5 minutes.
2. Stir through half the spices and all the curry leaves and fry for another 3-5 minutes. Add a splash of water if the mixture starts to catch.
3. Add lentils and stock to pot and simmer for 15-20 minutes, stirring it occasionally.
4. Preheat oven to 180°C.
5. Place chickpeas and cauliflower onto a baking tray, drizzle with oil and sprinkle with remaining spices. Toss to combine.
6. Roast for 20 minutes or until golden.
7. Stir roasted cauliflower, chickpeas and fresh coriander through dhal and season well.
8. Serve with tomato and onion sambal, plain yoghurt and naan, roti or flatbread.

Moroccan cauliflower

Serves 4 

Add a can of lentils, beans or chickpeas to the sauce to bulk up this meal. 

Ingredients 

1 tsp coriander seeds
1 tsp cumin seeds
1 tsp mustard seeds
2 heads cauliflower
3 Tbsp olive oil
Salt and milled pepper 

For the sauce 

1 can coconut milk
½ cup vegetable stock
1 sachet butter chicken paste
1 Tbsp tomato paste
1 Tbsp ground turmeric
1 lemon, juiced 

For serving 

¼ cup flaked almonds, toasted
¼ cup cranberries
Handful coconut flakes, toasted
1 lemon, zested
Handful fresh mint and parsley, chopped
8 mini pitas, toasted 

Method

1. Preheat oven to 200°C.
2. Crush the coriander, cumin and mustard seeds in a pestle and mortar or with the back of a spoon.
3. Place cauliflower into a deep roasting dish, drizzle with oil and sprinkle with crushed seeds. Season well.
4. Roast for 20 minutes or until lightly golden.
5. In a separate bowl, whisk together all the sauce ingredients. Season well.
6. Pour the sauce around the cauliflower, return it to the oven and roast for another 10-15 minutes or until cooked through.
7. Combine the almonds, cranberries, coconut, lemon zest and herbs and scatter over the cauliflower.
8. Serve the cauliflower with a generous helping of sauce and toasted pitas.

Vegetable barley risotto

Serves 4 

Both barley and millet make great substitutes for arborio rice, as you can cook them in the exact same way. 

Ingredients 

2 Tbsp olive oil
1 onion, chopped
2 leeks, washed and trimmed
2 carrots, chopped
3 cloves garlic, chopped
2 dried or fresh bay leaves
Handful fresh thyme
1 cup raw barley or millet
¼ cup white wine
6 cups vegetable stock
Salt and milled pepper
½ cup cream
⅓ cup grated Parmesan
2 Tbsp butter
1 punnet (250g) exotic mushrooms, sliced
1 punnet (250g) vine or cherry tomatoes
Parsley or watercress, for serving 

Method

1. Heat oil in a large pan or pot and sauté onions, leeks, carrots and garlic for 3-5 minutes.
2. Add the bay leaves, thyme and barley and cook for about 2-3 minutes.
3. Pour in wine if using, while stirring and cook for about 3-4 minutes.
4. Add about ⅓ cup of stock at a time while stirring, allowing it to fully absorb in the barley before pouring in the next addition. Repeat process with remaining stock.
5. Stir continuously for 25-30 min over a medium-low heat until stock has been absorbed and barley has cooked through.
6. Remove and discard bay leaves and thyme stalks.
7. Season and stir through cream and Parmesan.
8. Heat butter in a separate pan and fry mushrooms and tomatoes for 2-3 minutes.
9. Stir mushrooms, tomatoes and parsley through risotto and cook for a further 1-2 minutes.
10. Serve the risotto garnished with fresh herbs and extra grated Parmesan.

Words by: Chad January
Photographs: Recipes and styling: Fresh Living Magazine 

The post 4 yummy ways to use your leftover veggies appeared first on MyKitchen.

Feeling a little cash poor? These four affordable ingredient swaps will help you save money, and are just as tasty!

1. Make buttermilk with lemon juice
We rarely use the whole carton in one go anyway! By mixing 1 tbsp vinegar or lemon juice with every 1 cup milk, you can make the exact amount of buttermilk you need, on the cheap.

2. Replace mincemeat with lentils
Bobotie, meatballs or good ol’ spaghetti Bolognese – all of these meaty favourites can be made with more affordable plant-based protein. Lentils mimic the texture of mince and will take on whatever flavours you cook them with.

3. Quinoa over barley
Barley is a cheaper option that provides you with more fibre, nearly as much iron, and plenty of manganese, selenium and other phytonutrients. The only downside is that it contains gluten.

4. Use Chia seeds instead of flaxseeds
Ground-up (that way your body can absorb the nutrients), flaxseeds provide plenty of protein and omega-3 fatty acids. And they can be used to replace eggs in vegan cooking and baking, in the same way as chia seeds.

The post Affordable Ingredient Swaps To Save You Money appeared first on MyKitchen.

Fresh herbs and grains are the stars of the show in this meat-free Egyptian barley salad. You can even add pomegranate for a dash of sweetness.

SERVES 4 // COOKING TIME 1 hour

INGREDIENTS
1 cup pearl barley
2 tbsp olive oil
2 tbsp honey
½ tsp cumin
½ tsp cinnamon
½ cup mint
⅓  cup raisins
¼ cup walnuts, toasted
2 wheels feta, sliced
¼ cup chopped spring onions

METHOD
1. Cook barley until tender, 30–45 minutes.
2. Mix oil, honey, cumin, cinnamon, salt and pepper in a bowl. Add the barley, mint, raisins and nuts.
3. Serve the salad with feta and spring onions.

Recipe & styling: Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

If you head further north then you start to get a taste of delicious Mediterranean flavours, like this spiced fish with barley and olive salad.

The post Be inspired by Egyptian flavours in this barley salad appeared first on MyKitchen.

We turned this classic chicken minestrone soup into a full nutritious meal with a helping of toasted pearl barley. Enjoy this winter favourite!

SERVES 4 // COOKING TIME 1 hour 15 min

INGREDIENTS
⅓ cup pearl barley
1 tbsp oil
1 onion, chopped
2 garlic cloves, grated
2 celery stalks, chopped
3 carrots, chopped
1 tsp apple-cider vinegar
4 cups chicken stock
2 cups water
1 tin chopped tomatoes
1 bay leaf
1 rosemary sprig
2 tsp dried mixed herbs
2 chicken breasts
2 baby marrows, ribboned
½ tin cannellini beans, drained and rinsed
1 cup spinach, torn
¼ cup Parmesan, shaved, to serve

METHOD
1. Heat a pan over medium heat and dry fry the pearl barley, stirring constantly, until golden brown, about 5 minutes.
2. Set aside most of it to add to the soup. Keep 1 tbsp to sprinkle over when serving.
3. In a large pot, heat oil over medium heat. Add the onion and cook for 5 minutes until soft. Add the garlic, celery and carrots and fry for another 5 minutes.
4. Add the vinegar and stir for 1 minute.
5. Pour in chicken stock, water and tomatoes and add the bay leaf, rosemary and herbs. Bring to the boil, then add the barley (see right) and chicken.
6. Reduce heat and simmer, covered, for 30 minutes. Remove the chicken from the pot and shred with a fork. Return chicken to the pot, add the baby marrows and simmer for a further 5 minutes.
7. Stir in the beans and spinach, and heat through. Remove from heat and season to taste.
8. Divide soup between bowls and top with Parmesan shavings and toasted pearl barley.

Recipe & styling: Kate Turner
Photography: Samantha Pinto // HMimages.co.za

Do you know what else is a delicious pairing with chicken minestrone soup? Our gluten-free sprout bread.

The post Chicken minestrone soup with toasted pearl barley appeared first on MyKitchen.