Barley and Lentil Pilaf

by LEON BOUTEILLER

It’s a cold and snowy day in the hills of the Northwest Corner. The local deer herd stopped by to clean around the bird feeding stations beneath the red oak. From my vantage point behind the glass door I notice a peace between friends and the comfort of nearness. I’m daydreaming a bit as I ponder what to create for the evening meal, a recipe and story for this column. Some time ago my wife and I decided to have a meatless meal at least once a week and today is that day. Inspired by the peaceful scene in our backyard and the availability of staples, I think I have a recipe in mind.

I want the dish to be tasty and satisfying but it must be nutritionally sound. I don’t care to make things complicated or showy. Balance is important both in flavor and ease of preparation. This pilaf is nearly foolproof by precooking the barley and the lentils then baking them for a short while to meld the flavors and textures. As a point of reference, a pilaf doesn’t have to be rice and peas. Pilaf is a way of cooking grains in an oven, usually covered, until the liquid has been absorbed, resulting in grains that do not adhere to one another. It is not dependent upon particular grains and garnishes.

This recipe has been floating in my mind for a while. It is vegan; the protein could be enhanced by searing tofu or tempeh. It can also be a side dish on the plate with a protein like chicken or fish. I think you’ll find many uses for this recipe. You can use this as a template for similar pilafs made with different grains and legumes.

BARLEY and LENTIL PILAF

Ingredients:

1 cup pearl barley
1 cup French green or Beluga lentils
1 cup diced Spanish onion
1 cup diced red or yellow bell pepper
½ cup shredded carrot
1 cup chopped apple, peeled
2 cloves garlic, crushed and minced
¼ cup extra virgin olive oil
2 teaspoons mustard seed
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon chili powder
½ teaspoon salt
½ teaspoon black pepper
½ cup vegetable stock
2 tablespoons sherry vinegar
½ cup toasted pumpkin seeds
Chopped parsley for garnish

Method:

Rinse the barley, drain and place in a small saucepan with 2 ¼ cups water or vegetable stock with ½ teaspoon salt. Bring to a boil then lower the heat to a low simmer and cook for 30 minutes. Remove from the heat

Rinse the lentils, drain and place in a small saucepan with 2 ¼ cups water or vegetable stock with ½ teaspoon salt. Bring to a boil then lower the heat to a low simmer and cook for 25 minutes. Remove from the heat

In a large ovenproof sauté pan, heat the olive oil and then cook the onion, bell pepper and garlic, Cook until just cooked through

Add in the spices and the carrot and stir together for another minute or two. Remove from the heat

Add the barley, lentils and apple and mix together well

Mix together the ½ cup vegetable stock with the sherry vinegar

Either leave the mixture in the sauté pan or put it in an appropriate baking dish and drizzle the stock/vinegar mixture over it, cover and place in a preheated 350F degree oven for 25 to 30 minutes

Remove from the oven and leave the cover on for 5 minutes

To serve, portion accordingly as an entree or a side dish and sprinkle with the pumpkin seeds and chopped parsley

This can be served on its own or with an additional protein source. Change out the pumpkin seeds for cashews or some other crunchy elements. A creamy dollop of Greek yogurt is also a nice touch.

Enjoy!