This Barley Casserole is an excellent source of fibre, protein, folate and potassium. It helps lower the cholesterol and supports a healthy heart. This casserole has layers of soaked and boiled barley, black gram (chana), chicken(use any meat you like), vegetables, spices and cheese. The layers are cooked separately and combined for a final bake. This could be ideal for a winter brunch/dinner and even for a small get together, stays light on stomach and keep you full for longer.
Equipment
- baking dish
- pans
Ingredients
- 1 cup Barley and a palmful of black gram (soaked overnight together)
- 4-5 Chicken fillets marinated with salt & lemon juice
- 2 tbsp Japanese Sesame sauce or Tahini
- 1 large onion sliced
- 4 cloves garlic minced
- 3 small bell peppers thinly-sliced
- 1/2 cup frozen corn kernels
- 2 tsp red chili flakes
- 1 tsp cumin seeds
- 1 tsp paprika powder
- 1 cup mix of grated/cubed sharp cheddar + monterey jack + parmesan cheese (any cheeses of your choice)
- 1/2 tsp dried mixed herbs (rosemary, thyme, parsley, oregano, basil)
- Salt to taste
- 1 tbsp Butter
- 2 tbsp olive oil for chicken
- 2 tbsp Lemon juice
Instructions
- Boil Barley and black gram in 2 cups of salted water until soft and thick, drain if there is access water.
- Heat half butter in a non stick pan then add cumin seeds and minced garlic.
- When garlic turns golden, add up onions and stir for a while.
- Add red paprika and salt, stir a little then add boiled barley, sesame sauce/tahini and mix well.
- Cover and Cook for about 5 mins then turn off the heat and let it steam.
- Meanwhile pan-fry the chicken fillets on a greased non stick pan with some olive oil on medium heat. You will see these turn a little golden-brown, don’t over cook.
- Grease a deep dish with remaining butter and preheat oven at 200°c.
- Drop the barley mixture in dish and set as a layer.
- Place the chicken above barley, sprinkle mixed herbs.
- Drop bell peppers and corn then top with cheeses and chilli flakes
- Bake for 20-30 minutes at same temperature depending upon you oven’s heat intensity.
- Add lemon juice before serving. Hope you enjoy the recipe.
Notes
You can also boil barley in chicken/vegetable stock to add more flavour. I tried a vegetarian version of this with just spinach/kale, black beans, tomato slices and soya nuggets which turned out equally good.