Barley in Garlic Yoghurt Sauce

This is Sue's version of a traditional Lebanese recipe passed on by a client. Barley is rich is viscous dietary fibre, which lowers high blood cholesterol and regulates blood sugar levels.

Ingredients

  • 1 cup pearled barley, soaked overnight in plenty of water
  • 500 ml 98 % fat free natural yoghurt or buttermilk
  • 2 garlic cloves, crushed
  • Salt, pinch

Method

  1. Rinse the barley and place with 4 cups of fresh water in a saucepan. Bring to the boil and cook on medium heat for approximately half an hour or until soft.
  2. Drain the barley. Stir in yoghurt, crushed garlic and salt.
  3. Serve as a snack or simple meal in a bowl with a spoon. Barley can be stored in the refrigerator for up to several days.

Serves 5

Tip
  • Makes a very refreshing snack, especially on a hot summer’s day.
  • Buy a creamy yoghurt rather than one set in a pot and stir it well before adding to barley.

Per serve: energy 164 Cal; protein 8 g; fat 1 g; saturated fat 0 g; cholesterol 4 mg; carbohydrate 30 g; fibre 5 g; calcium 154.0 mg; iron 1.0 mg