Vegetarian Barley and Lentil Hash
Don’t let the name fool you… this side is amazingly flavourful and has a very unique texture. It goes great with grilled fish (salmon especially) and is really easy to prepare.
In my quest to find vegetarian/vegan friendly meals more often, I’ve been experimenting with lentils – they are literally packed with protein, dietary fibre, folate, iron and vitamin B1. Not only do lentils help lower cholesterol, they are of special benefit in managing blood sugar disorders since their fibre content is so high.
Lentils fill you up – not out!
Vegetarian Barley and Lentil Hash:
• 1 cup pot barley
• 1 cup split red lentils
• 1 sweet potato (peeled and diced)
• 1 yellow onion (diced)
• 1 zucchini (diced)
• 1 bunch (good handful) kale
• 6 cups water
• 1 tbsp “Vegeta” food seasoning (found in most European markets) – replace with salted seasoning of choice
• 1 tbsp extra virgin olive oil
• 2 tsp cumin powder
• 1 tsp Caribbean style curry powder
• 1 lime, juiced and rinds put in for cooking
• 1 trimmed stalk of lemon grass
Bring water, seasoning, lemon grass, lime juice and rind to a boil. Add barley and cook for 10 minutes. Add lentils, cumin and kale and continue cooking. While Barley and lentils are cooking, sauté sweet potato dice and onion in sauté pan with curry. Sauté for approximately 5 minutes over medium heat until potatoes are browned. Add to barley and lentil mixture. Cover and continue to cook on low heat for 10-15 minutes. Check for doneness and to see if water has evaporated. If too watery, remove lid and continue to cook on medium low until it thickens. Remove lemon grass and lime before serving.
TIPS – The lentils are dry and come in a bag. Buy “split” lentils. The red colour cooks into a mellow yellow.