Pearl barley is one of the most underrated whole grains from a nutritional perspective. It is particularly rich in beta-glucans, a type of soluble fibre that has been extensively studied for its ability to help lower LDL cholesterol by reducing its absorption in the digestive tract. Beta-glucans also help to slow gastric emptying and carbohydrate absorption, promoting a steadier rise in blood glucose after meals while providing an important food source for beneficial gut bacteria. In addition, pearl barley provides magnesium, selenium and B vitamins that support normal energy metabolism, cardiovascular health and healthy nervous system function.

The vibrant green vegetables in this dish each contribute their own unique array of beneficial plant compounds. Peas and broad beans provide plant protein and fibre, while spinach is rich in folate, vitamin K and naturally occurring dietary nitrates that support healthy blood vessel function through nitric oxide production. Courgettes contribute vitamin C, carotenoids and polyphenols, and charring them develops a wonderful depth of flavour while preserving their fresh character.

The Green Goddess dressing combines parsley, basil and chives, herbs that are surprisingly rich in flavonoids and aromatic phytochemicals with antioxidant properties. Tahini provides calcium and healthy unsaturated fats, while pistachios contribute monounsaturated fats, fibre, vitamin B6 and lutein, making them one of the most nutrient-dense nuts available.

The result is a beautifully balanced meal that's rich in fibre, packed with diverse plant foods and designed to support heart health, healthy cholesterol levels and a thriving gut microbiome.

Serves 4

Ingredients

• 250g pearl barley
• 2 large courgettes
• 2 tbsp extra virgin olive oil
• 150g frozen peas
• 150g frozen broad beans
• 100g baby spinach
• 40g pistachios, roughly chopped

Green Goddess Dressing

• Large handful fresh parsley
• Large handful fresh basil
• Small handful fresh chives
• 1 garlic clove
• 2 tbsp tahini
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil
• 2–3 tbsp water
• Sea salt and freshly ground black pepper

Method

Bring a large saucepan of salted water to the boil and cook the pearl barley for 25–30 minutes, or according to the packet instructions, until tender with a slight chew. Drain well and allow any excess moisture to evaporate.

Meanwhile, slice the courgettes lengthways into thick strips. Brush lightly with the olive oil and cook on a hot griddle pan, barbecue or under a hot grill for 3–4 minutes on each side until tender with deep char marks.

Cook the peas and broad beans in boiling water for 2–3 minutes before draining. If using broad beans with tough outer skins, gently squeeze them from their skins after cooking for a sweeter flavour and brighter colour.

To make the dressing, place the parsley, basil, chives, garlic, tahini, lemon juice, extra virgin olive oil and water into a food processor or blender. Blitz until smooth and vibrant green, adding a little more water if needed to achieve a spoonable consistency. Season to taste.

Transfer the warm pearl barley to a large serving bowl and gently fold through the peas, broad beans and baby spinach, allowing the residual heat to wilt the spinach slightly.

Arrange the charred courgettes over the top, spoon generously over the Green Goddess dressing and finish with the chopped pistachios. Serve warm or at room temperature.