Savory Cauliflower Barley & Lentil Pilaf
This Savory Cauliflower Barley & Lentil Pilaf is a delightful and nutritious dish that combines the earthy flavors of pearl barley and red lentils with aromatic spices and vibrant vegetables. Perfect for a hearty meal or a side dish, this recipe brings together wholesome ingredients that are not only satisfying but also packed with fiber and protein. Enjoy this pilaf as a nourishing addition to your family dinner or as a crowd-pleasing dish at gatherings. Share it with friends and family for a wholesome taste experience!
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
brown mustard seeds
1 tablespoon (none)
olive oil
2 tablespoons (none)
brown onions
2 (finely diced)
garlic cloves
2 (crushed)
ground coriander
1 tablespoon (none)
ground turmeric
2 teaspoons (none)
pearl barley
1 ½ cups (none)
stock
6 cups (none)
red lentils
¾ cup (washed)
frozen peas
1 ½ cups (none)
cauliflower
500 g (cut into florets)
coriander
¾ cup (finely chopped)
salt and pepper
to taste (none)
Instructions
1
In a large pot, heat the olive oil over medium heat. Add the brown mustard seeds and cook for about 60 seconds, or until they begin to pop.
2
Add the finely diced brown onions and crushed garlic cloves to the pot. Sauté for approximately 5-7 minutes, or until the onions are soft and translucent.
3
Stir in the ground coriander and turmeric, cooking for an additional minute to enhance the spices' aroma.
4
Add the pearl barley to the pot, stirring well to coat it with the oil and spices, cooking for another 2-3 minutes.
5
Pour in the stock, raising the heat to bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for 25 minutes. Stir occasionally to prevent sticking.
6
After 25 minutes, add the washed red lentils to the pot and continue to simmer for another 20 minutes, stirring occasionally.
7
Next, incorporate the cauliflower florets and frozen peas into the mixture, cooking for about 10 minutes, or until the vegetables are tender and most of the liquid has been absorbed.
8
Once completed, fluff the grains gently with a fork. Stir in the finely chopped coriander and season the dish with salt and pepper to taste.
9
Serve warm and enjoy your nutritious, flavorful pilaf!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Savory Cauliflower Barley & Lentil Pilaf?
It is a nutritious and hearty grain dish that combines pearl barley, red lentils, cauliflower, and aromatic spices like turmeric and mustard seeds.
Is this recipe suitable for vegetarians?
Yes, this pilaf is a vegetarian dish packed with plant-based protein from lentils and barley.
How long does the pearl barley need to simmer?
The pearl barley needs an initial simmer of 25 minutes, followed by an additional 20 minutes once the lentils are added.
What type of lentils are used in this recipe?
The recipe specifically calls for 3/4 cup of washed red lentils.
Do I need to wash the lentils before cooking?
Yes, the instructions specify using washed red lentils to ensure they are clean and ready for cooking.
What spices give this pilaf its flavor?
The flavor comes from a blend of brown mustard seeds, ground coriander, and ground turmeric.
How do I prepare the brown mustard seeds?
Cook them in olive oil over medium heat for about 60 seconds until they begin to pop.
Can I use frozen peas in this recipe?
Yes, the recipe includes 1.5 cups of frozen peas which are added toward the end of the cooking process.
How much cauliflower is required?
You will need 500 grams of cauliflower, which should be cut into florets.
What type of onion should I use?
The recipe calls for two brown onions, finely diced.
How much stock is needed for the pilaf?
A total of 6 cups of stock are used to cook the barley and lentils.
How many garlic cloves are included?
Two crushed garlic cloves are sautéed with the onions to add aromatic depth.
When do I add the cauliflower and peas?
Incorporate the cauliflower and frozen peas during the final 10 minutes of cooking once the grains are mostly tender.
What is the purpose of toasting the barley?
Stirring the barley with oil and spices for 2-3 minutes before adding liquid helps coat the grains and enhances the nutty flavor.
Should I cover the pot while simmering?
No, the instructions state to let the mixture simmer uncovered for 25 minutes.
How do I finish the dish before serving?
Once cooked, fluff the grains with a fork and stir in finely chopped coriander and salt and pepper to taste.
What is the recommended garnish?
The recipe suggests using 3/4 cup of finely chopped fresh coriander as a garnish.
Can this be served as a side dish?
Yes, it is versatile enough to be served either as a hearty main meal or as a side dish for gatherings.
How do I prevent the ingredients from sticking to the pot?
Stir the mixture occasionally while it simmers to prevent sticking.
Is this recipe high in fiber?
Yes, thanks to the pearl barley and red lentils, this dish is packed with dietary fiber.
What type of oil is used for sautéing?
The recipe uses 2 tablespoons of olive oil for sautéing the mustard seeds and vegetables.
How long do the onions need to cook?
Sauté the onions and garlic for approximately 5-7 minutes until they are soft and translucent.
When do I add the ground coriander and turmeric?
Add them after the onions and garlic are soft, cooking for one additional minute to enhance their aroma.
How do I know when the pilaf is done?
The dish is ready when the vegetables are tender and most of the liquid has been absorbed.
Can I adjust the seasoning?
Yes, the recipe encourages seasoning with salt and pepper to your personal taste at the very end.
Is pearl barley the same as pot barley?
This recipe specifically uses pearl barley, which has had the outer husk and bran removed for a softer texture.
What is the texture of the finished pilaf?
It should be a fluffy grain dish where the barley is chewy and the lentils and cauliflower are tender.
How many ingredients are in this recipe?
There are 13 total ingredients including spices, grains, and vegetables.
Is this dish suitable for meal prep?
Yes, grain-based pilafs like this hold up well and can be easily reheated for later meals.
Can I add other vegetables to this pilaf?
While this recipe focuses on cauliflower and peas, you could customize it with other vegetables like carrots or spinach if desired.