Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Fibre and Folate.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
Nutty pearl barley is one of the highest-fibre grains — tossed with sweet roast pumpkin and greens.
Lunch · Serves 4 · Ready in 40 min · Rich in Fibre, Folate
Ingredients
- 1 cup pearl barley
- 500g pumpkin, diced
- 2 handfuls baby spinach
- 1/4 cup pepitas
- 2 tbsp olive oil
- 1 tbsp balsamic
- 1 clove garlic
Method
- Roast the pumpkin with a little oil at 200C for 25 minutes.
- Simmer the barley in plenty of water for 30 minutes, then drain.
- Toss the barley, pumpkin, spinach and pepitas with oil, balsamic and garlic.
Tip: Cook a big batch of barley — it keeps for lunches all week.
Roughly per serve
- Iron: 2.5 mg
- Protein: 9 g
- Folate: 120 µg
- Fibre: 10 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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