A Chef’s Salad with Cabbage, Beetroot & Pearl Barley

This wonderful salad was created by a chef from MasterChef Season 10, known for his talent in creating exceptional salads. It is both nourishing and satisfying. With the addition of a protein source, it can serve as a complete meal or as a healthy and impressive addition to a weekend brunch table.

From a traditional perspective, cabbage is considered a cooling and drying food. It is thought to support the stomach, promote healthy bowel movements, assist liver cleansing, and help digest rich or fatty foods. Beetroot is well known for its ability to support healthy blood pressure levels (a benefit supported by research), aid digestion, and nourish the blood, although excessive consumption may contribute to higher blood sugar levels in some individuals. Pearl barley is highly valued in Chinese Medicine for helping to reduce excess dampness and may support healthy weight management. The leafy greens are considered excellent for promoting liver function and cleansing, while also contributing to healthy cholesterol levels.

What's in it?

• 1 red cabbage (you may also use white cabbage, but the salad will be less colorful)

• 1 red beetroot

• ½ cup pearl barley (uncooked)

• ½ pack arugula (rocket leaves)

• 2 sprigs fresh mint

• 1 spring onion (green onion)

• A handful of hazelnuts

• A handful of dark raisins (optional)

  
  

For the Dressing

• ⅓ cup extra virgin olive oil

• Juice from ½ a lemon

• 1 garlic clove

• ¼ teaspoon coarse sea salt

• ¼ teaspoon ground black pepper

  
  

How to?

1. Preheat the oven to 200°C (390°F).

2. Roast the Cabbage: Remove the outer leaves of the cabbage and trim the base. Cut the cabbage into 6–8 thick wedges. Place them on a baking tray lined with parchment paper. Season with coarse salt and black pepper and drizzle generously with olive oil.

   Roast for approximately 1 hour, until the cabbage is tender inside but still holds its shape. Slight charring around the edges is desirable and adds extra flavor. Remove from the oven and allow to cool.

3. Roast the Beetroot: Wash the beetroot thoroughly, wrap it in aluminum foil, and place it in the oven for approximately 45 minutes. It can be roasted alongside the cabbage.

4. Remove from the oven and allow it to cool to room temperature. (Pre-cooked packaged beetroot may be used, although freshly roasted beetroot is recommended.)

5. Cook the Pearl Barley: Bring a medium saucepan of water to a boil. Add a pinch of salt and the pearl barley. Cook for exactly 18 minutes. Drain and rinse under cold water.

6. Prepare the Greens: Remove the thick stems from the arugula and roughly chop the leaves. Separate the mint leaves from the stems and finely chop them.

7. Finely slice the spring onion and add it to the greens.

8. Assemble the Salad:

   1. Once the roasted cabbage has cooled to room temperature, cut each wedge crosswise into 3–4 pieces and place them in a large bowl.

   2. Peel the beetroot and cut it into 6–8 wedges. Then cut each wedge crosswise into 3 pieces, creating attractive triangular shapes with rounded edges. Of course, you may cut the beetroot in any shape you prefer.

9. Finish the Salad: Add the hazelnuts, dark raisins, and all the dressing ingredients.

10. Mix everything gently by hand.

For the best flavor, allow the salad to rest for about 30 minutes before serving.

Transfer to a serving platter and enjoy.

Bon Appétit! 

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