PEARL BARLEY AND NUT LOAF

 I enjoyed this loaf by Sarah Cook as it was chewy from the pearl barley.

Serving it in a savarin ring makes it a nice table centre piece.

Besides soaking the barley before cooking, I would also add fresh chillies, tumeric and ginger to give it a stronger flavour.  

 

 Prep:50 mins
Cook:1 hr and 15 mins

Serves 6 - 8
kcal        314 - per serving

• 
  

  fat	19g
  saturates	3g
  carbs	25g
  sugars	4g
  fibre	5g
  protein	9g
  salt	0.5g

  
  

 

 

4 cloves garlic 

Ingredients 

• 150g pearl barley (uncooked weight) 

• 1 vegan vegetable stock cube (check the packet) 

• 330g parsnips, peeled and cut into chunks 

• 2 tbsp ground linseeds (or flaxseed) 

• 3 tbsp olive oil, plus extra for greasing or 1tbs oil and 25g Vegan Block
  

• 1 onion, halved and sliced 

• 3 garlic cloves, crushed 

• 400g mixed mushrooms, cleaned and sliced 

• 5 rosemary sprigs, leaves stripped, plus extra to decorate if you like 

• 6 sage leaves, shredded 

• 100g blanched hazelnuts, toasted until golden 

• 50g vegan Italian-style hard cheese, grated (optional) 

• small pack flat-leaf parsley, finely chopped 

• a good grating of nutmeg 

• 3 tbsp pumpkin seeds 

 

Method 

• STEP 1 

• Cook the pearl barley with the stock cube according to pack instructions. Reserve 4 tbsp of the cooking stock, then drain the grains well. 

• STEP 2 

• Bring a large pan of salted water to the boil, then add the parsnips, and cook until really soft. Drain well, tip back into the pan to steam dry for a few minutes, then roughly mash. Mix the ground linseeds with the reserved stock water, and leave to go gluey. 

• STEP 3 

Put 2 tbsp of the oil in your largest frying pan with the onions and garlic. Fry gently until soft and golden, then stir in the mushrooms, rosemary and sage. Fry the mushrooms until they're golden too, and any liquid that comes out has evaporated. Scrape into a big mixing bowl and set aside to cool. 

• STEP 4 

Grease a 22-24cm savarin or ring tin generously with oil. If it's not a non-stick tin, line it with thin strips of overlapping baking parchment. 

• STEP 5 

Add the mashed parsnip, cooked pearl barley, gluey seed mix, grated vegan hard cheese (if using), chopped parsley and whole hazelnuts to the fried mushroom mixture. Season generously with salt, then mix 

• everything together really well. 

• STEP 6 

Spoon the filling into the tin, and press down firmly to fill the tin and flatten the top. Bake straight away or keep in the fridge for up to 24 hrs before baking. 

• STEP 7 

Heat the oven to 200C/180C fan/gas 6 and cover the tin with foil. Bake for 45 mins, until a skewer poked into the centre of the mixture comes out piping hot. 

• STEP 8 

Use a small palette knife or cutlery knife to release the filling all the way around, then sit a serving plate on top and flip over. Carefully lift off the tin, and top the wreath 

with some parsnip crisps if using and whole pumpkin seeds to serve – plus some extra rosemary sprigs if you like. Slice into wedges and enjoy. 

 

 

STOP EATING RAW PULSES, SEEDS AND NUTS

Why you shouldn’t eat raw nuts, seeds and pulses

You can get some amazing vegan recipes for making fantastic food with nuts, seeds and pulses 

 but unless you do the following they can do more harm than good!

Anti-nutrients

All of these foods contain anti-nutrients.  It is the anti-nutrients that prevent the body from 

absorbing the nutrients in the food.

The most important anti-nutrients that are contained in the above plus dark green leafy vegetables

are:  phytates, tannins, saporins, protease inhibitors, calcium oxalate and lectins.

What do these anti-nutrients do?

Untreated phytic acid can combine with calcium, magnesium, copper, iron, and zinc in the 

intestinal tract and block their absorption. 

A diet high in nuts, seeds, beans, and grains that are improperly prepared may lead to serious 

mineral deficiencies and bone loss, Irritable Bowel Syndrome and, in the long term, have many 

other adverse effects. 

The levels of anti-nutrients vary in the same foods.

An article written by Written by Atli Arnarson BSc, PhD on June 28, 2018 goes into comparative 

data on anti-nutrient levels, their role in part of the plant makeup and how they affect the human 

body.

Phytic acid is found in plant seeds, where it functions as the main storage form of phosphorus. 

Phytic acid content is highly variable. For example, the amount contained in almonds can vary up 
to 20-fold. 

Summary Phytic acid is found in all plant seeds, nuts, legumes and grains. The amount contained
in these foods is highly variable.

So, how do Vegans eliminate anti-nutrients so that their bodies are able to absorb the nutrients?

Below is the list containing the methods Dr Armason suggests to degrade phytic acid and other
anti nutrients.

Below is an overview of the main antinutrients and effective ways to eliminate them.  

• Phytate (phytic acid): Soaking, sprouting, fermentation. 

• Lectins: Soaking, boiling, heating, fermentation. 

• Tannins: Soaking, boiling. 

• Protease inhibitors: Soaking, sprouting, boiling. 

• Calcium oxalate: Soaking, boiling

  Pressure cooker's a great method for conserving nutrients, and saving time 

All methods include soaking. But by combining methods together you will get the best results.

All grains benefit from soaking, sprouting or fermenting, so what are the reasons we do this?

• increases the vitamin content, particularly B vitamins. 

• tannins, complex sugars, gluten, and other difficult-to-digest substances are partially
  broken down into simpler components that are more readily available for absorption.

• Enhances their flavor 

• makes the food more digestible and nutritious 

• encourages the production of beneficial enzymes, 

• breaks down enzyme inhibitors and proteins for easier assimilation and neutralizes
  phytic acid.

• improves texture. 

Make your grains, nuts and pulses super tasty and highly nutritious.

Soaking Charts for pulses, seeds and nuts.

Type of Beans     
Soak Time
    Stove 
    cooking time 
    Pressure Cooker 
    cooking time
Black Beans      
8-24 hours 
    45-50 Minutes 
    15-20 Minutes 
Cannellini Beans 
8-24 hours 
    45-60 Minutes 
    20-25 Minutes 
Garbanzo or Chickpeas 
8-24 hours 
    90-180 Minutes 
    20-25 Minutes 
Green Peas, whole 
8-15 hours 
    45-60 Minutes 
    10-15 Minutes 
Kidney 
8-24 hours 
    60-90 Minutes 
    20-25 Minutes 
Lentils, Brown 
6 hours 
    45-60 Minutes 
    10 Minutes 
Lentils, Green or Red 
2 hours 
    30-45 Minutes 
    5-7 Minutes 
Lima 
8-24 hours 
    60-90 Minutes 
    10-15 Minutes 
Navy 
8-24 hours 
    45-60 Minutes 
    20-25 Minutes 
Northern 
8-24 hours 
    45-60 Minutes 
    20-25 Minutes 
Pinto 
8-24 hours 
    60-90 Minutes 
    20-25  Minutes 
Soy 
48 hours 
180 Minutes 
20-25  Minutes 


 

Nut Type
Soak Time
    Oven dried 150°F 
    fully dried
Oven Roasted 350ºF  
    Dehydrate 105ºF 
     until fully dried
Almonds 
8-12 hours 
    8-12 hours 
12 - 15 minutes  
    12-24 hours 
Pecans 
8-12 hours 
    8-12 hours 
12 - 15 minutes 
    12-24 hours 
Walnuts 
8-12 hours 
    8-12 hours 
12 - 15 minutes 
    12-24 hours 
Brazil, 
Pistachios, 
Pine Nuts, 
6-8 hours 
    8-12 hours 
12 - 15 minutes 
    12-24 hours 
Hazelnuts, 
Macadamia Nuts 

    8-12 hours 
12 - 15 minutes
    12-24 hours
Cashew Nuts 
2-8 
    8-12 hours 
12 - 15 minutes 
    12-24 hours 
Peanuts
2-8 
    8-12 hours 
12 - 15 minutes  
    12-24 hours 




Seed Type
    Soak Time
    oven dried setting 150°F 
    until fully dried
    Dehydrate 105°F 
    until fully dried
Flax     
    6-12 hours 
    2 hours  
    12 Hours 
Pumpkin 
    6-12 hours 
    8 hours 
    12 Hours 
Sunflower 
    6-12 hours 
    8 hours 
    12 Hours 
Sesame seeds 
6-12 hours 
    8 hours
    12 Hours 









To help with pulse fermentation.
Use 1tbsp raw apple cider vinegar with mother to each cup of water required to soak pulses. 
Place in a warm environment eg. dehydrator set below 115F.
Other fermentation processes can be started by using sprouted flour.
Probiotics for making nut cheese etc.
Once your pulses, seeds and nuts have been prepared enjoy them in the wonderful recipes.
Soaking and Cooking Whole Grains
This method works with whatever whole grain you choose.
warm water (see below chart)
1 tablespoon acid per 1 cup liquid (such as raw apple cider vinegar (that contains the mother), lemon juice)

7 to 9 hours, or the night before, combine grains, warm water, and acid in a pan. 
Cover pot and let it sit out on counter.
1/4 to 1 teaspoon sea salt per 1 cup grain
1/2 tablespoon olive oil or coconut oil per 1 cup grain (optional)
When ready to cook, add oil and salt. 
Bring to a boil then reduce heat to low and cover. 
Keep covered during cooking
Allow to simmer until the grain is tender and all water is absorbed. 
Once cooked, take off the heat and let stand, for about 15 minutes. 
Fluff with fork


RICE (1 cup)
WATER
COOKING TIME
pressure cooker time
YIELD



Brown Rice (long grain)
2 cups
35 to 45 minutes
15-18 mins
3 1/2 cups



Brown Rice (short grain)
2 cups
35 to 45 minutes
15-18 mins
3 3/4 cups



Brown Basmati Rice
2 cups
45 to 50 minutes
15-18 mins
4 cups



Brown Jasmine Rice
2 cups
45 to 50 minutes
15-18 mins
4 cups



Black Japonica Rice
2 cups
45 minutes
15-18 mins
3 1/2 cups



Wehani Rice
2 cups
45 minutes
15-18 mins
3 cups



Wild Rice
2 1/2 cups
1 1/4 hours
30 - 40 mins
4 cups



Manitok Wild Rice
2 1/2 cups
50 to 60 minutes
20 - 30 mins
4 cups



Amaranth
1 1/2 cups
25 minutes
9 mins
2 cups



Barley, Hulled
3 cups
1 3/4 hours
30-40 mins
4 cups



Barley, Pearl
2 cups
1 1/2 hours
18 - 20 mins
4 cups



Buckwheat/Kasha
1 1/2 cups
10 minutes
12 mins
3 1/2 cups



*Bulgur
1 1/2 cups
30 to 40 minutes
8 - 10 mins
3 cups



Cracked Wheat
2 1/2 cups
7 to 10 minutes
7-10 mins
3 1/2 cups



Cornmeal (Polenta)
2 1/2 cups
10 minutes
10 mins
3 1/2 cups



Couscous
1 1/4 cups
10 minutes
2-3 mins
2 3/4 cups



Kamut
2 1/2 cups
1 3/4 hours
10 - 12 mins
2 1/2 cups



Millet
2 cups
25 minutes
9 mins
3 1/2 cups



Oat Groats
2 1/2 cups
35 to 40 minutes
15 - 18 mins
2 1/2 cups



**Quinoa
2 cups
25 to 30 minutes
6 mins
4 cups



Rye Berries
2 1/2 cups
1 1/4 hours
15 - 20 mins
2 1/2 cups



Spelt
1 1/2 cups
50 to 60 minutes
15 mins
2 cups



Teff
3 cups
15 minutes
5 mins
3 cups



Triticale
2 1/2 cups
1 1/2 hours
20 - 25 mins
3 cups



Wheat Berries, Hard (Red)
2 cups
2 hours
30 - 40 mins
3 cups



Wheat Berries, Soft (White)
2 cups
1 1/2 hours
30 - 40 mins
3 1/2 cups



















liquid ratio when using a pressure cooker may be different  than stove pan cooking








 
 












Photo by Anna Pelzer on Unsplash