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Barley salad with cashew sauce

BARLEY SALAD WITH CASHEW SAUCE
Written by Veronica Lavenia

Credits: © Ph. Veronica Lavenia

Cashew nuts are one of the heroes of this barley salad with cashew sauce recipe. They are so versatile in the kitchen and rich in many properties. They are cholesterol-free because they contain a high percentage of monounsaturated fatty acids (such as those found in olive oil).
Cashews are also a good source of iron, potassium, magnesium, phosphorus and an oleic acid which makes them suitable for heart health.

Barley salad with cashew sauce is very simple but really tasty. Rich in fiber and nutritive properties. Seasonal vegetables, noble cereals and a delicious cashew sauce are an ideal pairing for a crunchy and creamy winter salad.

Barley salad with cashew sauce: Ingredients

Serves 2-4

For the cashew sauce

150 g (5 oz) cashew

Water, to taste

For the salad

200 g (7 oz) pearled barley

2 broccoli florets

150 g (5 oz) pumpkin, cut into cubes

150 g (5 oz) artichokes in oil

Pinch of sea salt

2 tbsp extra virgin olive oil

White pepper, to taste

 

Barley salad with cashew sauce: Method

  1. In a bowl, pour the cashew and cover with water. Leave to soak for at least four hours. Drain, pour the cashews into a bowl with high sides, add a pinch of salt, 50 ml (2 fl oz) of water and blend with a hand blender until a thick cream is obtained.
  2. Cook the barley in boiling water for 10-15 minutes or according to the instructions of the package.
  3. Cook the broccoli flowers and pumpkin together steamed or in boiling water for about 15 minutes.
  4. In a pan, pour the artichokes, broccoli, pumkin and mix. Add the barley and mix again for five minutes.
  5. Turn off the heat, add the pepper, a tablespoon of olive oil, salt and mix. Serve immediately.
BARLEY SALAD WITH CASHEW SAUCE AND BROCCOLI

PH. VERONICA LAVENIA

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About the author

Veronica Lavenia

Veronica, PhD, is an Italian based food writer. Born and raised in Italy, surrounded by the thriving culture and spirit of Sicily, Veronica was a University academic before becoming a food writer. In the context of academic research, she has published essays on the Spanish-American narrative in national and international Academic Journals. As freelance journalist, she wrote about book reviews and tennis. Food was the subject she thought about most so, inspired by family recipes, and valuable Italian culinary heritage, she moved into writing her experiences and studies on the subject.
Sustainability, seasonality and selection of raw materials (as much as possible local, organic and unrefined) are the basis of Veronica’s natural food philosophy.
Cookery author, "Gluten Free Heaven" magazine contributor, some of her works have appeared in "Vegetarian Living", "Veggie Magazine", "Lifestyle FOOD", "Australian Good Food & Travel Guide" and "Chickpea", among others.