Recipes

Brown Rice and Barley Salad with Spiced chickpeas

Monday, 20 August 2012

By combining brown rice with barley, you lower the overall GI of the meal. Adding spices and roasting the chickpeas is a great way to add lots of flavor. Low fat yogurt is fantastic for creating healthy, creamy dressings.

Serves 4 
Preparation time: 20 minutes   Cooking time: 25 minutes
140 g (5 oz/2⁄3 cup) brown rice
160 g (51⁄2 oz/3⁄4 cup) pearl barley
3 teaspoons ground cumin
1 small (around 250 g/9 oz) orange sweet potato, peeled, cut into 2 cm (3⁄4 in) pieces
1 red (Spanish) onion, cut into thin wedges
400 g (14 oz) can chickpeas, rinsed, drained
1 teaspoon ground coriander
1 teaspoon paprika
1⁄2 teaspoon turmeric
1 tablespoon olive oil
45 g (11⁄2 oz/1⁄3 cup) currants
50 g (13⁄4 oz/1⁄3 cup) lightly toasted slivered almonds
2 tablespoons freshly chopped coriander
11⁄2 cups rocket leaves
11⁄2 cups baby rocket leaves
salt and freshly ground black pepper
Yoghurt Tahini Dressing (see recipe page 174), to serve

By combining brown rice with barley, you lower the overall
GI of the meal. Adding spices and roasting the chickpeas is
a great way to add lots of flavour. Low fat yoghurt is fantastic for creating healthy, creamy dressings.

1. Preheat oven to 180˚C (350˚F/Gas 4). Line a baking tray with baking paper.
2. Cook the brown rice and pearl barley in two separate large saucepans of boiling water, with one teaspoon of cumin added to each pan. Cook, stirring occasionally, for 25 minutes,
or until al dente (the pearl barley will take a little longer).
Drain well.
3. Meanwhile, place the sweet potato, onion and chickpeas in a large bowl. Mix the remaining cumin, ground coriander, paprika, turmeric and the oil together, then add to the bowl with the sweet potato mixture and toss to coat evenly. Place the mixture in a single layer on the prepared baking tray and bake for 20 minutes, or until the sweet potato is just tender.
4. Toss the rice, barley, sweet potato mixture, currants, almonds, chopped coriander, rocket and baby rocket leaves together in a large bowl. Season and serve drizzled with
a little Yoghurt Tahini Dressing.

2519 kJ (602 Cal), 16 g fat (saturated 2 g),
14 g fibre, 20 g protein, 87 g carbohydrate

low GI, healthy recipes

 

Learn more about Low GI Foods:
//www.glycemicindex.com/
//www.gisymbol.com.au/

The Low GI Vegetarian Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall Copyright Hachette Australia 2006
Reproduced with the kind permission of Hachette Australia.
Photography Copyright Ian Hofstetter

Purchase Low GI Cookbook



Digg this article about Brown Rice and Barley Salad with Spiced chickpeas  Add Brown Rice and Barley Salad with Spiced chickpeas article to del.icio.us bookmark  Post this article about Brown Rice and Barley Salad with Spiced chickpeas to Newsvine Share this article about Brown Rice and Barley Salad with Spiced chickpeas on Reddit Rank article Brown Rice and Barley Salad with Spiced chickpeas on Rankit
Height: cm
Weight: kg
Your Age: years
Gender:
M     F    
Your personal information is 100% confidential.
Privacy policy

Subscribe to our Diet Newsletter

We’ll send you an eNewsletter with our latest diet articles!



Join your friends and become a fan of ALFitness on Facebook



Read user comments on Brown Rice and Barley Salad with Spiced chickpeas

  User Comments