warm barley, mushroom, tomato and rocket salad

warm barley, mushroom, tomato and rocket salad

This hearty, warm salad of barley, sautéed mushrooms, oven-dried tomatoes and rocket is full of flavour. I love the peppery, rich taste of a rocket salad. Barley is a great source of fibre and can help to lower high cholesterol and control blood sugar levels. It is also high in vitamins and minerals.

Serves 4


1 cup cooked barley

8 oz baby tomatoes

2 tbsp red wine vinegar

1 tsp coconut sugar


Pre-heat the oven to 120C/250F.

Cut the tomatoes in half and place into a bowl. Gently toss the tomatoes with the red wine vinegar and coconut sugar. Line a tray with baking parchment and arrange the tomatoes cut-side up.

Transfer to the oven and slow roast for approximately 2 hours or until the tomatoes have just started to brown, shrivel and concentrate.

Sautéeing the mushrooms


1 tbsp grapeseed oil

1 lb button mushrooms

Himalayan salt, to taste

Freshly ground pepper, to taste


Clean, trim and slice the mushrooms. Start to cook the mushrooms once the grains are just about done. Pre-heat a stainless steal pan over high heat. Once hot, but not smoking, add the oil, followed by the mushrooms. Sprinkle with a touch of salt and pepper to taste. Let the mushrooms cook over high heat until they release their moisture and turn golden brown. Toss the mushrooms from time to time so they colour evenly. Once the mushrooms are golden brown, season to taste and transfer to a plate. Set aside.

Assembling the salad


Extra-virgin olive oil

Himalayan salt

Freshly ground pepper

10 oz rocket, washed


If the barley is pre-cooked, steam it to re-heat. Place the rocket into a large bowl and pour the warm barley and sautéed mushrooms over the top. Drizzle with a touch of olive oil and toss. Season to taste.

Plate the salads and top with the roasted tomatoes and serve.

Andy’s Sugar Safe® Tips

This salad is equally as delicious with brown basmati rice, or quinoa.

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