Recipe for Beetroot and Barley Salad with a juicy Rump Steak, topped with toasted Sesame Seeds and Parsley
1 cup barley – rinse
½ cup lentils – rinse
4 rump steaks
3 tbsp sunflower seeds
1 beetroot – peel & grate coarsely
10g parsley – chop roughly
10g dill – chop roughly
½ clove garlic – peel, grate & chop
1 tsp Dijon mustard
1 tbsp white wine vinegar
1 tsp water (for the vinaigrette)
4 tbsp olive oil (from your pantry – for the vinaigrette)
olive oil (from your pantry)
salt & black pepper (from your pantry)
tin foil (from your pantry)
Barley and lentils: Boil the kettle. Place a large pot on a medium-high heat, add the barley and lentils and pour over the boiling water (enough to cover by 5cm – DO NOT ADD SALT). Lower the heat and simmer (gently boil) for 35 minutes until cooked, the barley should still have a slight bite. Drain and season with salt and pepper to taste.
Preparation: Prepare all ingredients as indicated above.
Sunflower seeds: Place a small pan on high heat and dry toast the sunflower seeds until lightly browned – about a minute. Toss often to make sure they don’t burn. Remove from stove and set aside.
Steak: Place a large frying pan on a high heat. Rub the steaks all over with olive oil and season well with salt and pepper. When the pan is hot, place the steaks in the pan and fry for 1 minute on each side (medium to rare), turning only once with tongs (or spoons). When done, transfer to a plate, cover with tin foil and let rest for 5 minutes. Using a very sharp knife, slice the steaks against the grain: this means cutting across (and not parallel to) the long parallel muscle fibres in the meat creating short fibres in each piece and delivering tender slices of meat.
Vinaigrette: Mix together the garlic, Dijon mustard, white wine vinegar and water (see quantity above for the vinaigrette). Then slowly whisk in the olive oil (see quantity above for the vinaigrette).
Salad: Mix the vinaigrette into the cooked barley and lentils. Then add the beetroot, dill and HALF the parsley and mix well.
Serve the beetroot salad topped with the sliced steak, toasted sunflower seeds and the REST of the parsley.
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