- Preheat oven to 220°C/425°F/Gas Mark 7.
- Heat the oil in a pan and fry the onion and barley for 5 minutes. Transfer to a large casserole dish. Add 400ml (14fl.oz) water with the remaining ingredients, except coriander.
- Bring to the boil, cover and bake for 45 minutes, stirring half way through.
- Stir in the coriander and season to taste.
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Makes a perfect mid-free mid-week meal
1 tbsp rapeseed oil 1 onion, chopped 50g (2oz) pearl barley 1 butternut squash, diced 1 vegetable stock cube 150ml (?pt) white wine 25g (1oz) pumpkin seeds 2 tbsp coriander, chopped
Time: 15 mins Serves: 4 Nutrition: 423 cals, 7g fat, 1g sat fat