After a summer of holidays, restaurant meals and less structure around food, September often feels like the point where you want dishes that are easy to make but still support your health.

This high-fibre barley and white bean bowl is just what you need. The barley stays slightly chewy, the white beans soften into the bowl, the greens cook down, and lemon with olive oil keeps everything fresh rather than heavy.

It is also a useful way to add more soluble fibre to your diet. Barley contains beta-glucan, a type of soluble fibre that can help lower blood cholesterol when eaten regularly as part of a balanced diet. The beans add plant protein, while the greens and olive oil bring polyphenols and healthy fats into the meal.

That makes this dish a particularly useful recipe if you are paying more attention to cholesterol, LDL cholesterol or ApoB, and want meals that support heart health without turning dinner into another thing to overthink.

The real benefit is that it is easy to repeat. It’s a one-pot meal with simple ingredients, and it’s the kind of dish you can come back to during the week without getting bored.

What is ApoB?
Apolipoprotein B (ApoB) is a protein found on cholesterol-carrying particles that can contribute to plaque build-up in the arteries. Measuring ApoB can help give a clearer picture of how many of these potentially harmful particles are circulating in your blood.

What ingredients do you need for this barley bowl?

For the barley

• 150g pearl barley, rinsed
• 2 tbsp extra virgin olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, sliced
• 1 tsp fennel seeds, lightly crushed
• 1 tsp sweet paprika
• 1 medium tomato, chopped, or 2 tbsp tinned
• 700ml vegetable stock or water
• Sea salt and black pepper

For the beans and greens

• 1 tbsp extra virgin olive oil
• 400g tin white beans, drained and rinsed
• 100g kale, chard, or spinach, roughly chopped
• A squeeze of lemon

To serve

• Juice of half a lemon
• A handful of fresh parsley
• Extra virgin olive oil to finish
• Chilli flakes, optional
• Grated hard cheese, optional

Method

1. Soften the aromatics

Warm the olive oil in a wide pot over medium heat. Add the onion and cook for 4 to 5 minutes until soft. Stir in the garlic, fennel seeds, and paprika and cook for about a minute until fragrant.

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