Many whole grains provide a great base to build a heart healthy meal. This bowl uses barley, which can be found as pearl barley or hulled barley, and prepared with water or broth. Whole grains tend to be helpful for cholesterol management and this bowl also includes heart healthy fats like avocado and nuts.
Prep Time/Cook Time: 1 hour
Yields: 8 servings
Yields: 8 servings
Ingredients:
-
6 cups cooked barley
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4 cups arugula or bean sprouts
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6 oz cotija, queso fresco, or ricotta salata cheese
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1 cup toasted almonds, or a mix of seeds/nuts
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Scant ½ teaspoon fine grain sea salt, or to taste
For the yogurt sauce:
- 2 cups plain yogurt
- Zest of 1 lemon
- 1 tablespoon freshly squeezed lemon juice
- ¼ cup chives, plus more for serving
- ¼ teaspoon fine grain sea salt
For serving:
- 2 ripe avocados, thinly sliced
Directions:
- In a large bowl, combine the barley, arugula, cheese, almonds, and salt together. Mix well. You might need more or less salt depending on the saltiness of your cheese.
- Make a quick yogurt sauce by whisking the yogurt, lemon zest, lemon juice, chives, and salt in a small bowl. You can refrigerate this (or any leftovers) for a few days, if needed. If the sauce begins to separate, just give it a good stir before using.
- Serve barley mixture topped with avocado, chives, and big dollops of yogurt sauce.
Notes:
This bowl works great with other cooked whole grains like farro and quinoa.
This bowl works great with other cooked whole grains like farro and quinoa.
Adapted from:
101 Cookbooks
https://www.101cookbooks.com/california-barley-bowl/#recipe
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