Seared Lamb with Pomegranate & Barley Tabbouleh
A vibrant and nutritious Mediterranean-inspired dish, featuring tender seared lamb atop a hearty barley tabbouleh studded with pomegranate seeds, walnuts, and fresh mint. A perfect balance of textures and heart-healthy ingredients.
2320 Kalorien
$5 pro Portion
$40 Min.
4 Portionen
heart-healthy, any cuisine
Zutaten
- 500g lean lamb leg steaks, fat trimmed
- 200g pearl barley
- 600ml low-sodium vegetable broth
- 150g pomegranate seeds
- 50g walnuts, toasted and roughly chopped
- 100g fresh baby spinach, chopped
- 30g fresh mint, finely chopped
- 30g fresh parsley, finely chopped
- 1 small red onion, finely diced
- 2 cloves garlic, minced
- 1 lemon, juice and zest
- 3 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.In a medium saucepan, bring the vegetable broth to a boil. Add the pearl barley, reduce heat to a simmer, cover, and cook for 25-30 minutes, or until tender and the liquid is absorbed. Fluff with a fork.
- 2.While the barley cooks, prepare the dressing. In a small bowl, whisk together the extra virgin olive oil, lemon juice, lemon zest, and half of the minced garlic. Season with a pinch of salt and pepper.
- 3.In a large bowl, combine the chopped spinach, mint, parsley, red onion, pomegranate seeds, and toasted walnuts.
- 4.Pat the lamb steaks dry and season both sides with salt, pepper, and the remaining minced garlic. Heat a large skillet or grill pan over medium-high heat with a teaspoon of oil. Sear the lamb for 3-4 minutes per side for medium-rare. Transfer to a cutting board and let it rest for 5 minutes before thinly slicing.
- 5.Add the cooked, slightly cooled barley to the large bowl with the spinach mixture. Pour over the lemon-garlic dressing and toss everything together until well combined.
- 6.To serve, divide the barley tabbouleh among four plates and top with the sliced seared lamb.
Nährwertinformationen
28g
fat
50g
carbs
12g
fiber
35g
protein
Warum dieses Rezept
This recipe is exceptionally heart-healthy, combining lean protein with barley's cholesterol-lowering soluble fiber. Pomegranate and walnuts provide powerful antioxidants and omega-3 fatty acids, which support cardiovascular function and reduce inflammation.
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