Levantine Turkey and Barley Bowl with Kiwi-Herb Tabbouleh
A warm bowl of pearl barley and lean roast turkey over a bright parsley-mint tabbouleh studded with fresh kiwi, finished with toasted pumpkin seeds and a chamomile-lemon dressing. Mediterranean-Levantine in spirit, and built to wind you down, not weigh you down.
Why it works
Lean turkey supplies tryptophan, the amino-acid precursor your body converts to serotonin and then melatonin. Pairing it with the complex carbohydrates in pearl barley triggers a modest insulin response that clears the competing amino acids out of your blood, so more tryptophan gets through to the brain. Fresh kiwi contributes naturally occurring serotonin and antioxidants, and pumpkin seeds plus barley deliver magnesium, a mineral involved in GABA signaling and muscle relaxation. The dressing is steeped with chamomile, whose flavonoid apigenin binds benzodiazepine receptors to promote calm.
This runs on the tryptophan-plus-carbohydrate route to brain serotonin and melatonin, kiwifruit sleep-onset trials, dietary magnesium's role in relaxation, and chamomile apigenin's calming activity: four separate threads, all pointing the same direction.
Ingredients
- 1/2 cup pearl barley, rinsed
- 1 chamomile tea bag (or 1 tsp dried chamomile flowers)
- 8 oz cooked lean turkey breast, sliced or shredded
- 1 large bunch flat-leaf parsley, finely chopped (about 1.5 cups)
- 1/4 cup fresh mint leaves, finely chopped
- 2 ripe kiwis, peeled and diced
- 3 tbsp raw pumpkin seeds, toasted
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 small shallot, minced
- 1/2 tsp ground cumin
- 1/4 tsp fine sea salt, plus more to taste
- Black pepper to taste
Method
- Bring 2 cups water to a boil, add the barley and a pinch of salt, cover, and simmer 25 to 30 minutes until tender but chewy. Drain any excess water and let cool slightly.
- While the barley cooks, steep the chamomile in 3 tbsp just-boiled water for 5 minutes, then squeeze out and discard the bag; reserve the concentrated chamomile liquid.
- Whisk the chamomile liquid with olive oil, lemon juice, minced shallot, cumin, and 1/4 tsp salt to make the dressing.
- Toast the pumpkin seeds in a dry skillet over medium heat 2 to 3 minutes until they pop and smell nutty; set aside.
- In a bowl, toss the chopped parsley, mint, and diced kiwi with half the dressing to make the tabbouleh.
- Fold the warm barley into the remaining dressing, then divide between two bowls. Top with the turkey, spoon the kiwi tabbouleh alongside, and finish with toasted pumpkin seeds and a crack of black pepper.
