Barley, Split pea & Coconut Casserole
Updated: Jan 31, 2020
Is it just me or is there something about the word ‘casserole’? For some, it screams of comfort; for others, its closer to that ‘emptying of the fridge/ slightly watery in taste kinda feeling. Regardless, I can tell you that this recipe is far from your basic casserole. However, there was something about the warmth and comfort of this dish that just begged to be crowned by such a name.
This is both a great mid-week dish (just 18 minutes in the pressure cooker) and weekend beauty which can be cooked on a Sunday and rationed for the week. Its untempermental, nourishing, nutritionist approved and super delicious…what more can I say?
To make this gluten-free, you can use buckwheat grains instead. They take slightly less cooking time than barley so add at step 3 after the split peas have been simmering for 10 minutes.
½ cup pearl barley
½ cup yellow split peas
2 large parsnips, peeled and diced
1 onion, finely diced
2 cloves of garlic, crushed and finely diced
2 tsp extra virgin olive oil (optional, ingredients can be sautéed in water)
1 cup coconut milk, full fat
1 cup water
1 sprig of fresh rosemary, finely diced
2 cups sprouting broccoli
¼ cup pumpkin seeds, toasted
Salt & pepper to taste (max ¼ tsp salt)
Heat 1 tsp oil (or 2 tbsp water) in a large pan and sauté onion and garlic until soft. Stir in the split peas, barley, rosemary and parsnip and cook for a further minute.
Add the coconut milk, water, salt and pepper and stir.
Bring to the boil, place the lid on the pan and reduce heat to a simmer. Cook for 45minutes or until the split peas are al dente.
About 5 minutes before the casserole is done, add the remaining tsp of oil to a pan and quickly sauté the sprouting broccoli. Add salt and pepper to taste.
To serve, spoon the casserole into bowls, top with steaming broccoli and toasted pumpkin seeds.
Portions of this dish will last in the fridge for 1-2 days or freeze for up to 1 month.