Parsley is an excellent source of non-heme iron (plant-based iron) and when combined with citrus, the absorption of iron is increased, making it a great choice for vegetarians. It’s also chockers with healing nutrients such as vitamins C, B12, K & A, making it useful in improving immunity, toning the bones, nurturing the nervous system, aiding kidney function, controlling blood pressure and can even freshen your breath, so it’s a great first date food (unless it gets stuck in your teeth…) so eat up kindly-winks!
Serves 4
- ½ cup barley (or brown rice) – rinsed and soaked overnight*
- ½ cup wild (black) rice
- 3 ½ cups water
- a good pinch of salt
- 2 bunches of parsley, roughly chopped
- ¼ a red onion, finely sliced
- ½ of a pomegranate – seeds
- ½ cup chopped almonds, untoasted and soaked overnight*
- 50 gm crumble of fresh feta or goats cheese – optional
Vinaigrette:
- 2 Tbls red wine vinegar
- a generous squeeze of lemon (about ½ a medium lemon)
- ¼ cup olive oil
- 1 tsp of mustard
Preparation:
- Add barley, wild rice, salt and water to a medium saucepan, bring to the boil and simmer for 35-40 minutes or until grains are tender and water is absorbed. Set aside rice to cool while you prepare the other ingredients.
- In a medium-large bowl toss together the cooled rice, parsley, red onion, pomegranate and almonds.
- Prepare the vinaigrette by combining all ingredients into a jar and shaking it up for around 30 seconds to combine. Pour over salad and toss to coat.
- To serve separate into bowls and top with crumbled feta or goats cheese.
*Soaking is optional but will help aid digestion and absorption of nutrients by releasing of phytic acid contained within the grains and nuts. Please ensure you rinse thoroughly after soaking.
