Beyond its appealing textures and flavors, this dish is thoughtfully crafted to maximize health benefits, especially its noteworthy potassium content. Every ingredient, from the hearty lentils and barley to the unique green banana patties and vibrant selection of vegetables, adds valuable nutrients to enhance overall well-being. This recipe combines taste and health in the best way possible. It's a mix of fabulous ingredients like barley, lentils, arugula, sweet peppers, radish, and cherry tomatoes—all bursting with flavor and good-for-you nutrients. We're adding a creamy tahini dressing and crispy, savory patties made with green bananas and potatoes. Every bite is a fiesta of flavors and textures!
Barley is a nutrient-dense whole grain high in fiber, especially beta-glucans, which lower cholesterol and stabilize blood sugar. It also offers potassium for heart and muscle function and magnesium for nerve signaling and muscle contraction.
Lentils are an excellent plant-based protein, rich in potassium, fiber, and iron. They support heart health by lowering cholesterol and improving digestion. Their high potassium content helps counteract sodium, regulating blood pressure and promoting cardiovascular well-being.
Arugula and Leafy Greens: Strengthen bones, boost immunity, improve circulation, and enhance oxygen flow.
Sweet Peppers: Improve iron absorption, provide fiber and hydration, and support muscle recovery.
Cucumber: Maintain fluid balance, support digestion, and moisturize skin.
Cherry Tomatoes: Enhance heart health, reduce blood pressure, and support kidney function.
Red Radish: Detoxify the body, support digestion, and reduce water retention.
Potatoes are rich in potassium for muscle function, fiber, and vitamin B6 for gut health and digestion.
Green Banana: Packed with resistant starch and potassium, aiding blood sugar regulation and digestive health.
Onion: It contains prebiotic fiber for gut health and antioxidants like quercetin to reduce inflammation and support heart health.
Green Chilies: Boost metabolism and provide vitamin C for enhanced immunity and circulation.
Roasted Gram Flour/Sattu: Protein-rich with potassium and iron, adds structure to patties and enhances their nutritional profile.
Why is this salad so great? This Lentil barley salad bowl with green banana patties is more than just a meal; it's a carefully curated collection of nutrient-rich ingredients designed to promote health and well-being. It's loaded with potassium, vital for keeping your heart and muscles happy, balancing fluids, and maintaining healthy blood pressure. Plus, it's just plain yummy. So, please put on your apron, prepare those chopping skills, and whip up a salad bowl to make your taste buds dance! Happy cooking 🥗🍴
Caution
While potassium is essential, kidney disease patients should monitor their potassium intake.
This fiber-rich meal may cause bloating or digestive discomfort for those with sensitive stomachs or irritable bowel syndrome (IBS).
Sesame (tahini) and Barley (gluten) are potential allergens. Anyone with seed or legume allergies should be cautious.
Serves - 2-3
Preparation Time - 25 mins
Cooking Time - 35 mins
Total time - 60 mins
Ingredients
For salad
Barley – 1 cup ( cooked)
Lentil – 1 cup(cooked)
Arugula/ greens of your choice– 2 cups
Sweet peppers – 1 cup ( chopped)
Cucumber – 1 cup (chopped)
Cherry tomatoes (red/yellow) – 1 cup ( halved)
Red radish – 3-4 (chopped)
For dressing
Tahini – 1 tbsp
Garlic – 4 cloves (minced)
Lemon juice – ½ lemon
Honey/ maple syrup – 1 tbsp
Pepper – ½ tsp
Water – ¼ cup
For patties
Potato – 2 mid size
Green banana - 1
Onion – 1 finely chopped
Green chilies – finely chopped (optional)
Roasted gram flour /sattu – 3 tbsp
Coriander powder – 1 tsp
Cumin powder – ½ tsp
Garam masala powder – ½ tsp
Cayenne pepper – ½ tsp
Salt – as per taste.
Directions
1. Soak and cook the lentils and barley. For this recipe, use ½ cups of barley with 1.5 cups of water and ½ cups of soaked lentils with 1 cup of water. Cook them on the stovetop, which should take about 12-15 minutes.
2. Boil the bananas and potatoes until they are soft. You can do this by cooking them for three whistles in a pressure cooker, 8 minutes on high pressure in an Instant Pot, or 20 minutes on the stovetop.
3. For the patties, take a large bowl and add the boiled green bananas, potatoes, roasted gram flour, spices, onions, and chilies. Mix everything until it reaches a dough-like consistency.
4. Shape the mixture into 12 patties. Heat a pan or griddle and brush it with oil. Cook the patties until they are golden brown on both sides.
5. For the dressing, combine tahini, lemon juice, honey, black pepper, and water in a bowl and mix well.
6. In a large bowl, combine the cooked barley, lentils, and all the vegetables. Add the tahini dressing and mix thoroughly.
7. Serve your salad with the patties on the side.
References
Barley a nutritional powerhouse for gut health and chronic disease defense - PMC
Polyphenol-Rich Lentils and Their Health Promoting Effects - PubMed
Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects - PubMed
Health Benefits of Green Banana Consumption: A Systematic Review - PMC
Let's Go Bananas! Gren Bananas and their Health Benefits - PubMed
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