Pearl barley: 50g (1/4 cup, dry), Zucchini: 100g (1 small, diced), Bell pepper (red): 100g (1 small, diced), Cherry tomatoes: 50g (1/4 cup, halved), Red onion: 50g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Chickpeas (canned, drained): 60g (1/4 cup), Feta cheese: 30g (2 tbsp, crumbled), Kalamata olives: 20g (5-6, pitted and sliced), Olive oil: 10ml (2 tsp), Lemon juice: 5ml (1 tsp), Dried oregano: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped), Salt and Black pepper: to taste
1. Preheat oven to 180C°C (360°F). 2. Cook 50g pearl barley according to package directions. Drain and set aside. 3. On a baking sheet, toss 100g diced zucchini, 100g diced bell pepper, 50g halved cherry tomatoes, 50g diced red onion, and 3g minced garlic with 5ml olive oil, 1g dried oregano, pinch salt, and black pepper. 4. Roast vegetables for 20-25 minutes, stirring halfway through, until tender and lightly browned. 5. In a bowl, combine the cooked barley, roasted vegetables, 60g chickpeas, and 20g sliced olives. 6. In a small bowl, whisk together 5ml olive oil, 5ml lemon juice, and a pinch each of salt and pepper to make the dressing. 7. Drizzle the dressing over the barley mixture and toss to combine. 8. Top with 30g crumbled feta cheese and 5g chopped parsley before serving.
This Mediterranean-inspired pearl barley bowl is a vibrant and nourishing way to support menopause wellness. Pearl barley provides steady energy and fibre, promoting digestive health and helping to maintain balanced blood sugar. Zucchini, red bell pepper, cherry tomatoes, and red onion add a colourful mix of antioxidants, vitamins, and minerals that support immune function and overall vitality. Chickpeas offer plant-based protein and iron, which help maintain muscle strength and sustained energy. Creamy feta cheese and Kalamata olives bring delicious flavour along with calcium and healthy fats, supporting bone and heart health. A drizzle of olive oil adds healthy fats and a splash of lemon juice a refreshing finish, while dried oregano and fresh parsley provide extra antioxidants and aromatic notes. This salad is satisfying and uplifting, making nutritious eating enjoyable and supportive during menopause.
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