YMCA Healthy Living Magazine, powered by n4 food and health (Summer 2015) | Page 13

KATE MARSH, APD
Kate is an Accredited Practicing Dietitian and Credentialled
Diabetes Educator in Sydney with a particular interest in
vegetarian nutrition. She is the co-author of The Low GI
Vegetarian Cookbook with Prof Jennie Brand Miller, Kaye
Foster-Powell and Philippa Sandall (Hatchette Australia).
Click here to learn more about Kate.

Brown rice and
barley salad
Enjoy this deliciously satisfying,
nutritient-packed salad from
Kate Marsh.
Nutritional information per serve:
• Energy: 2,520kJ
• Carbohydrate: 87g
• Fat: 16g
• Saturated fat: 2g
• Protein: 20g
• Fibre: 14g

Serves
4

Ingredients

/3 cup brown rice
2
/3 cup pearl barley
3 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
½ teaspoon turmeric
1 tablespoon olive oil
1 small (250g) sweet potato, peeled,
cut into 2cm pieces
1 red onion, cut into thin wedges
400g can chickpeas, rinsed and drained
¼ cup currants
1½ cups rocket leaves
1½ cups baby rocket leaves
¼ cup lightly toasted slivered almonds
2 tablespoons freshly chopped coriander
Sea salt and freshly ground black pepper
2

Yoghurt tahini dressing

½ cup low fat natural yoghurt
1 teaspoon tahini
2 teaspoon lemon juice
1 teaspoon pure floral honey

Method
1

Preheat oven to 180ºC.

2

Cook the brown rice and pearl barley in separate pans of
boiling water, with one teaspoon of cumin added to each pan.

3

Cook, stirring occasionally for 25 minutes or until al dente
(pearl barley will take a little longer). Drain well.

4

Meanwhile, place the sweet potato, onion and chick peas in a
large bowl.

5

Mix the remaining cumin, coriander, paprika, turmeric and the
olive oil together then add to the bowl with the sweet potato
and toss to evenly coat.

6

Place the sweet potato mixture in a single layer on the
prepared tray and bake for 20 minutes or until sweet potato is
just tender.

7

Toss the rice, barley, sweet potato, chickpeas, currants,
almonds, rocket, baby rocket and coriander together in a
large bowl. Season with sea salt and freshly ground black
pepper.

8

To make the dressing, mix all ingredients together until well
combined.

9

Serve the salad drizzled with a little of the dressing.

This recipe is republished with permission from The Low GI Vegetarian Cookbook, by Jennie Brand-Miller, Kate Marsh Kay Foster-Powell and
Philippa Sandall (Hachette Australia, $35, available from www.hachette.com.au)

SUMMER 2015 YMCA HEALTHY LIVING MAGAZINE

13