This dish is packed with fresh flavors and health promoting ingredients- and it tastes absolutely amazing!
Its amazing how much a few fresh herbs or a pinch of spices can completely change a dish. Herbs and spices are not only a tasty addition to dishes, they are also a great replacement for less healthy aspects of a dish. They add flavor, brightness and complexity of flavor to dishes without adding calories, fats, sugars, or salt. A squeeze of lemon juice makes an excellent replacement for salt in a dish- it brightens up the flavor but without the negative impact on your health that salt has. Fresh chopped herbs sprinkled on a dish add depth and freshness to a dish. Not only are they a way to reduce some of the bad things in a dish, they actually boost the overall health of dish and provide their own unique health benefits. Folk remedies and old wives tales have placed high value on herbs and spices for their healing abilities and now science is starting to back what folk remedies have seemingly known for centuries. Herbs and spices are being investigated for their antioxidant, antibacterial and even anticancer properties, they have shown promising research in keeping cognitive function sharp. Spices are incredibly rich in antioxidants and help prevent tissue damage and inflammation caused by high blood sugar. Just be careful when buying premixed spice blends- they are often very high in salt so check the ingredient list!
This dish has tons of flavor- and health benefits- thanks to the spices, cilantro and garlic. Garlic helps prevents heart disease by preventing plaque buildup and lowering cholesterol. Cilantro adds a bright, earthy, lemony flavor and also acts as an antibacterial herb and has tons of phytonutrients which help you to fight disease and the effects of aging. Curry is an awesome replacement for salt- use it and you won’t even miss the salt. Curry powder also contains turmeric which is an anti-inflammatory and helps detoxify the liver.
Boom! So much nutrition in such a delicious dish and I have not even mentioned the whole grains!
Mediterranean Barley Lettuce Wraps
Serves 2
1 clove of garlic, minced
1 Tbsp Tahini
2 Tbsp Greek Yogurt
Juice of 1 small lime
1/4 tsp Curry Powder
1/4 tsp Chili Powder
1/4 cup Cilantro, finely chopped
1 Red Bell Pepper, finely chopped
2 Tbsp Red Onion, finely chopped
1/4 cup Dried Apricots
2 Tbsp Peanuts
2 Green Onions, thinly sliced
1/2 cup Barley
1 small head Green Leaf Lettuce
Combine barley and 1 1/2 cups of water, bring it to a boil. Reduce heat, cover and simmer until barley is tender, about 30 minutes. If any water remains, drain. Allow barley to cool to room temperature.
Meanwhile, separate lettuce leaves from core (tip: take the entire head of lettuce firmly between both hands, woody core facing down. Firmly smash the woody core into a countertop. Core should twist out with ease). Wash leaves gently, keeping them as intact as possible.
Combine garlic, tahini, yogurt, lime juice, curry powder and chili powder. Mix well.
Toss cilantro, red bell pepper, onion and apricots with barley. Add garlic/tahini sauce and mix well to combine. Add green onions and peanuts, mix gently.
Spoon about 1-2 Tbsp filling into each lettuce leaf, depending on the leaf size. Roll up ends and serve!
*Notes: This also works well as a salad. Instead of wrapping up individual spoonfuls of filling in the lettuce leaves, tear up lettuce and top with barley filling. Mix well to help coat lettuce leaves and enjoy!
