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Healthy Food - Meat-Free Mondays (Part 1) - Spring barley couscous with harissa and butermilk sauce

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Make summer veg the star of the show in these healthy and delicious veggie mains

Spring barley couscous with harissa and butermilk sauce

Spring barley couscous with harissa and butermilk sauce

Spring barley couscous with harissa and butermilk sauce

·         40 minutes

·         Serves 4

·         Easy

Ingredient

·         Podded broad beans 200g

·         Barley couscous 300g

·         Extra-virgin olive oil

·         Lemon 1, finely zested, plus a generous

·         Squeeze of lemon juice

·         Baby carrots 200g

·         Peas 200g, podded weight

·         Baby leeks 200g, sliced thickly

·         flat-leaf parsley 1 tbsp, roughly chopped

·         Vegetable or chicken stock 250ml

·         Harissa 1-2 tsp, plus more to serve

·         Buttermilk sauce

·         Onion ½, finely chopped

·         Olive oil ½ tbsp

·         Ground cumin ½ tsp

·         Buttermilk 300ml

·         Greek yoghurt 2 tbsp

·         Coriander leaves 2 tbsp, chopped

podded broad beans

Podded broad beans

baby carrots

Baby carrots

Recipe

1.    Cook the broad beans in boiling water for 5-7 minutes or until tender, then drain. When the broad beans cool down, slip off their skins.

2.    Put the barley couscous in a bowl and cover with 400ml of boiling water. Add 2 tbsp extra-virgin olive oil, lemon juice and season. Cover with cling film and leave for 15 minutes.

3.    Meanwhile, cook the rest of the vegetables. Simmer the carrots and peas in separate pans until tender; the carrots will take about 15 minutes, the peas about 7. Steam the leeks for 4 minutes, then drain them and run under cold water to keep them a bright colour.

4.    To make the buttermilk sauce, cook the onion in the olive oil until soft. Add the cumin and cook for a minute, then add the buttermilk, yoghurt and seasoning. Heat but don’t boil, then season and add the coriander.

5.    Put the broad beans in a colander and run boiling water through them to reheat. Fork the couscous, add the lemon zest and parsley and put it on a platter. Arrange the hot vegetables on top and drizzle with extra-virgin olive oil.

6.    Bring the stock to the boil, add the harissa and serve in a jug with a spoon. Serve the warm buttermilk sauce on the side as well.

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