How to Eat like a Roman Gladiator

Ingredients

• 1 cup Hulled Barley (Rinsed)
• 1 cup Dried Fava Beans (Soaked overnight, then drained)
• 1 medium Onion (Finely diced)
• 2 pieces Garlic Cloves (Minced)
• 2 tablespoons Olive Oil (Extra‑virgin recommended)
• 1 tablespoon Red Wine Vinegar (Adds acidity)
• 1 tablespoon Garum (or Asian Fish Sauce) (Ancient Roman fermented fish sauce; use fish sauce if garum unavailable)
• 1 teaspoon Salt (Adjust to taste)
• 1/2 teaspoon Black Pepper (Freshly ground)
• 4 cups Water or Low‑Salt Vegetable Broth (For simmering)
• 1 tablespoon Fresh Parsley (Chopped, for garnish)

Instructions

1. Soak the Fava Beans

   Place the dried fava beans in a large bowl, cover with plenty of cold water and let soak for at least 8 hours or overnight. Drain and rinse before using.

   Time: PT8H

2. Prepare Aromatics

   Dice the onion finely and mince the garlic cloves. Set aside.

   Time: PT5M

3. Sauté Onion and Garlic

   Heat olive oil in a sauté pan over medium heat. Add the diced onion and cook, stirring occasionally, until translucent (about 3‑4 minutes). Add the minced garlic and cook an additional minute.

   Time: PT5M

   Temperature: Medium heat

4. Add Acid and Garum

   Stir in the red wine vinegar and garum (or fish sauce) to the sautéed aromatics; cook for 30 seconds to combine.

   Time: PT1M

   Temperature: Medium heat

5. Combine Grains, Beans, and Liquid

   In the large pot, combine the soaked fava beans, hulled barley, and 4 cups of water or low‑salt broth. Bring to a rolling boil over high heat.

   Time: PT5M

   Temperature: High heat

6. Simmer Until Tender

   Reduce heat to low, cover the pot, and let simmer gently for 45 minutes, or until both the beans and barley are soft but still hold shape.

   Time: PT45M

   Temperature: Low simmer (≈90°C)

7. Incorporate Aromatics

   When the grains are tender, stir the onion‑garlic‑garum mixture into the pot. Add salt and freshly ground black pepper to taste.

   Time: PT2M

   Temperature: Low simmer

8. Mash to Desired Texture

   Using a potato masher or the back of a fork, gently mash the mixture for about 5 minutes, leaving some whole beans and barley for texture.

   Time: PT5M

   Temperature: Low simmer

9. Finish and Serve

   Remove the pot from heat. Ladle the porridge into bowls, garnish with chopped fresh parsley, and serve hot.

   Time: PT2M

Nutrition Facts

Calories

340

Protein

9 g

Carbohydrates

52 g

Fat

7 g

Fiber

5 g