Tuna and cauliflower barley pilaf

3 Jun
English: Cauliflower Ελληνικά: Κουνουπίδι

English: Cauliflower Ελληνικά: Κουνουπίδι (Photo credit: Wikipedia)

I love risotto and pilaf dishes, which are endlessly versatile, easy to cook and easy to eat, gentle on the pocket and as healthy as you like.

Last night I was running out of fridge potential. A shopping trip is looming, today or tomorrow, but there’s still plenty to work with, despite the almost-empty fridge. One of my perennial store cupboard ingredients is pearl barley (barley – arpacas – in Romania, pearl barley in UK). Cauliflowers are cheap at the moment, and high on the simple-to-prepare-and-cook chart. Tinned tuna is always on standby.

What: barley/pearl barley, cauliflower, tin of tuna, fresh herbs, black pepper and tiny bit of salt

How: Boil the barley. This can take about 40 mins or a bit longer, depending on the eficiency of your stove, so put the barley on and go and do something else, because everything else takes 10 mins. When the barley’s done, drain and put the lid back on the pan to keep the barley warm.

Put a little oil in a pan (or drain the oil from the tuna, if canned in oil. If canned in brine, add that to the oil in the pan). Wash and chop the cauliflower into bite-sized pieces and lob into pan. Sizzle gently for 5 minutes, then add the tuna, seasoning and most of the herbs (eg basil, thyme, chives) and sizzle for another 5 mins till cauli is done to your preferred balance of crunch/tender. Stir in the barley and serve, topping with the rest of the chopped herbs. If you like a bit of yoghurt on top, a spoonful or two is good, but naked is also good.

Healthy stuff: cauliflower, esp if not overcooked; tuna, herbs. I have no idea of the health value of barley, but it’s a whole grain without the gluten of wheat.

Enjoy!

 

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