A flavourful and satisfying vegetarian meal or side-dish packed with nutrients, like fibre, antioxidants and healthy fats to keep your heart and brain healthy. Walnut oil provides a warm, nutty finish that complements hearty barley and sharp goat feta. Serve with a green salad alone, with grilled salmon or even as a new addition to a holiday dinner.

Serves 4

1 cup hulled or pearl barley
1 1/2 cups mushroom or other vegetable stock
1 1/2 cups water
1/4 cup walnut oil (or extra virgin olive oil)
1 1/2 tbsp apple cider vinegar
1 tsp Dijon mustard
1/8 tsp sea salt
1 clove garlic, minced
1 bunch spinach, chopped
1 cup goat feta, crumbled
1/2 cup walnuts, toasted and chopped

Place barley, stock and water in a medium pot and bring to a boil. Reduce heat and simmer for 45 minutes or until barley is tender and liquid is absorbed. Meanwhile, to make the dressing, whisk together the walnut oil, apple cider vinegar, mustard, salt and garlic. Set aside,
allowing the flavours to combine. When the barley is cooked, remove from heat and stir in spinach to wilt from the heat of the barley. Add the dressing, feta and walnuts and mix well. Serve warm, although it also keeps beautifully for 3 – 5 days in the fridge and can be eaten as a cold salad.

Recipe by Nicole Fetterly, RD