Barley Black Bean Cabbage Bowl

Ingredients by component

Pearl barley

• 150 g dry pearl barley
• 600 ml water
• 2 g salt

Lime black beans

• 300 g cooked black beans
• 20 ml lime juice
• 10 ml olive oil
• 1 g ground cumin
• 1 g salt

Cabbage and caraway slaw

• 500 g white cabbage
• 120 g carrots
• 25 ml apple cider vinegar
• 20 ml olive oil
• 2 g caraway seeds
• 4 g salt

Mustard vinaigrette

• 20 g mustard
• 25 ml apple cider vinegar
• 25 ml olive oil
• 10 ml maple syrup

Preparation and assembly

1. Cooked components can be prepared the evening before. Cool promptly in shallow containers and refrigerate; the preparation time excludes chilling before packing. Pack all components and dressings cold.
2. Pearl barley: Rinse the grain. Bring to a simmer with water and salt, cover and cook gently for about 30 minutes or according to the packet until fully cooked.
3. Pearl barley: Drain if necessary, fluff with a fork and spread promptly in a shallow container to cool quickly for a packed lunch.
4. Lime black beans: Rinse beans, drain well and toss with lime, oil, cumin and salt.
5. Lime black beans: Refrigerate until packing.
6. Cabbage and caraway slaw: Shred cabbage finely, salt and massage for 2 minutes. Stand for 15 minutes and drain released water.
7. Cabbage and caraway slaw: Add grated carrot, vinegar, oil and caraway. Toss and rest for 10 minutes before serving.
8. Mustard vinaigrette: Whisk mustard with vinegar and syrup. Drizzle in oil while whisking.
9. Mustard vinaigrette: Transfer to a small leakproof container and shake before using.
10. Divide between lunch containers: grains underneath, pulses and vegetables in separate sections, dressing in a small leakproof pot. Mix just before eating. This meal is intended to be eaten cold.

Tip

Prepare for the next working day. Refrigerate at 4°C or below, carry in an insulated bag with two cold packs and refrigerate on arrival. Add dressing just before eating.

Packed lunch food safety guidance