Barley with prawn and Basil Pesto

Barley with prawn and Basil Pesto

This recipe is a masterclass in texture and balance. The firm, nutty chew of the barley provides a steady base for the snappy, sweet prawns and the richness of the mozzarella. It’s a dish built on the "tug-of-war" between the earthy grain and the bright, herbal punch of the pesto and fresh tomatoes.

The extra virgin olive oil is the essential workhorse here. It sears the prawns to keep them from drying out and acts as the bridge that binds the pesto to the barley. Without the silky body of the EVOO, the grain would feel dry; with it, the dish becomes a cohesive, nutrient-dense meal. The oil ensures you absorb the goodness from the greens and tomatoes while the healthy fats provide a long-lasting sense of satiety.

This is a complete, high-protein main dish. It is perfectly balanced as is, though a side of grilled zucchini or asparagus would complement the grassy notes of the oil and basil. This recipe can be eaten warm or cold. It can be prepared the day before and still tastes great the next day.

Ingredients

• 200g Barley (uncooked)
• 200g Prawns, peeled and deveined
• 100g Basil pesto
• 125g mozzarella
• 12 Cherry tomatoes, halved
• 3 tbsp Extra Virgin Olive Oil
• Fresh basil leaves
• Sea salt

Method

1. Simmer the barley: Boil the barley in plenty of salted water until tender but still possessing a firm "bite" (about 20–30 minutes). Drain well and place in a large mixing bowl.
2. Sear the prawns: Heat 1 tablespoon of the extra virgin olive oil in a skillet over medium-high heat. Toss in the prawns and a pinch of salt. Cook for about 90 seconds per side until they are pink and firm.
3. Dress the grains: While the prawns and barley are still warm, add the pesto and the remaining 2 tablespoons of EVOO to the bowl. Stir thoroughly; the warmth of the ingredients helps the oil and pesto coat every grain of barley evenly.
4. Combine: Fold in the cooked prawns, halved cherry tomatoes, and mozzarella balls.

Finish and rest: Add the torn basil leaves and toss gently. Let the dish sit for 15 minutes at room temperature. This allows the barley to soak up the juices from the tomatoes and the peppery notes of the oil, deepening the flavor. This recipe can be eaten warm or cold. It can be prepared the day before and still tastes great the next day.

Nutritional Analysis

Values based on average ingredients for 2 servings.