Pearl barley with mushrooms and vegetable goulash

Ingredients

• cooked pearl barley: 3/4 cup, about 200 g
• mushrooms: about 120 g
• vegetables: 1 large plate, about 100 g
• 15% sour cream: about 30 g
• cheese: 1 slice, about 25 g
• olive oil: 1 tbsp, about 8 g

Instructions

1. Slice the mushrooms and lay them in the hot oiled pan in one layer. Do not stir for the first 3 minutes: piled up they release water and stew.
2. Once the mushrooms have browned, add the vegetables and fry another 4–5 minutes.
3. Turn the heat down and stir in the sour cream with the grated cheese. Over a high heat the cream splits into grains, and there is no going back from that.
4. Add the cooked pearl barley and warm it through for 3–4 minutes, stirring: it is dense and takes on flavour slowly, so it needs time in the sauce rather than beside it.
5. Salt at the end — the cheese is already salty, and a dish salted at the start usually ends up over-salted.

Nutrition

Contains: Gluten, Dairy

Swaps

• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
• Cheese can be swapped for cottage cheese 80-100 g or tofu 100 g.

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