Barley with Roasted Carrots, Snow Peas, and Lemon-Yogurt Sauce
INGREDIENTS
  • Servings: 4
  • Preparation Time: 45 Minutes
  • ½ cup plain Greek yogurt
  • 1 ½ tsp grated lemon zest
  • 1 ½ tbsp lemon juice
  • 1 ½ tbsp diced mint
  • Salt and pepper to taste
  • 1 cup pearl barley
  • 5 carrots, peeled
  • 3 tbsp extra virgin olive oil
  • ¼ tsp ground coriander
  • 8 oz snow peas, strings removed, halved
  • 2/3 cup raw sunflower seeds
  • ½ tsp ground cumin
  • 1/8 tsp ground cardamom
DIRECTIONS
  1. 1. Make the sauce by combining the yogurt, ½ tsp lemon zest, 1 ½ tsp lemon juice, 1 ½ tsp mint, ½ tsp salt, and ¼ tsp pepper.
  2. 2. Bring 16 cups of water and 1 tbsp salt to a boil over high heat. Add the barley, return to a boil, and cook for 20-40 minutes until tender. Drain and set aside.
  3. 3. Halve carrots crosswise and quarter lengthwise.
  4. 4. Heat 1 tbsp oil in a pan over medium-high heat. Add carrots and ½ tsp coriander and cook for 5-6 minutes until lightly charred and tender.
  5. 5. Add snow peas and cook for another 3-5 minutes. Remove to a plate.
  6. 6. Heat 1 ½ tsp oil over medium heat. Add sunflower seeds, cumin, cardamom, ¼ tsp coriander, and ¼ tsp salt. Cook, stirring constantly, until seeds are toasted, about 2 minutes.
  7. 7. Combine barley, carrots, and snow peas, 1 tsp lemon zest, 1 tbsp lemon juice, 1 Tbsp mint, and 1 ½ tbsp olive oil together.
  8. 8. Serve, topping with roasted sunflower seeds and lemon yogurt sauce.
RECIPE BACKSTORY
Tender barley with sweet pan-roasted carrots and a tangy yogurt-based sauce makes this recipe a go-to vegetarian dish. This recipe was submitted by a Mira Vista School parent Kirsten Meder! Photo courtesy of Daily Mediterranean Diet.