African Pearl Barley Pumpkin Pot

May 16, 2023May 16, 20230 8
A delicious and healthy African Pearl Barley Pumpkin Pot recipe
in Main

Prep

20 min

Cook

35 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

300 g pearl barley
1 kg hokkaido squash ( the peel of this squash is edible )
700 ml vegetable broth
100 ml white wine
2 onions
2 garlic cloves
10 g butter
20 g dates ( a good handful should do ) or 20 g raisins ( a good handful should do )
1 pinch turmeric powder
1/2 teaspoon cinnamon
1 pinch chili powder
1 pinch nutmeg ( grated )
salt & pepper
freshly chopped chives , for garnishing

Nutrision Information

Servings Per Recipe
4
Calories
375
Sugar
12g
Fat
5g
This African Pearl Barley Pumpkin Pot is a flavorful and healthy main dish that is perfect for a cozy dinner on a cold night. The pearl barley and pumpkin provide a hearty base for a range of tasty spices, including cinnamon, turmeric, chilli powder, and nutmeg. The dates or raisins add a touch of natural sweetness to the dish, while the freshly chopped chives lend a refreshing flavor to the finished product. Overall, this recipe is a nutritious and delicious way to enjoy the benefits of fiber-rich foods like pearl barley and pumpkin.

Instructions

1.Preheat the oven to 200°C.
2.Cut the pumpkin into bite-sized pieces. Spread the pieces out on a baking tray lined with parchment paper.
3.Drizzle the pumpkin with olive oil. Season with salt and pepper. Roast in the oven for 20-25 minutes, until tender and golden.
4.Rinse the pearl barley in cool water. Bring 700 ml of vegetable broth to a boil in a large saucepan. Add the pearl barley, 1/2 teaspoon cinnamon, 1 pinch turmeric powder, 1 pinch chilli powder, and 1 pinch grated nutmeg. Cook over a medium heat for 30 minutes, or until the barley is tender.
5.Finely chop the onions and garlic cloves. Heat the butter in a large frying pan. Saute the onions and garlic over low heat until they are lightly browned.
6.Add the white wine to the onions and garlic. Cook over medium heat for 2-3 minutes, or until the liquid has evaporated.
7.Add the roasted pumpkin, cooked pearl barley, and raisins or dates to the pan. Mix well and cook for 5 minutes over low heat.
8.Season to taste with salt and pepper. Garnish with freshly chopped chives before serving.

PROS

This African Pearl Barley Pumpkin Pot is packed with healthy ingredients like pearl barley and pumpkin.

It is rich in fiber, vitamins, and minerals.

The recipe is vegetarian, and can easily be made vegan and gluten-free as well.

CONS

This recipe requires some prep work, as you need to roast the pumpkin and cook the pearl barley separately before combining them in the pot.

If you are not used to eating fiber-rich foods, you may experience some bloating and gas.

HEALTH & BENEFITS

Pearl barley is a great source of fiber, which can promote healthy digestion, lower cholesterol levels, and regulate blood sugar levels.
Pumpkin is rich in beta-carotene, which is converted to vitamin A in the body. This vitamin is essential for healthy vision, immune function, and skin health.
Dates and raisins are a good source of natural sugar, which can boost energy levels and satisfy sugar cravings.
Overall, this recipe is a healthy and nutritious way to enjoy a delicious vegan meal that is high in fiber, vitamins, and minerals.

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