Barley Bowl with Mushrooms and Spinach
In short: Chewy pearl barley topped with garlicky browned mushrooms, wilted spinach, balsamic and toasted sunflower seeds. A savory, filling vegan bowl. It takes about 55 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 40 min
- Total
- 55 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 375 kcal
Pearl barley is cheap, filling and pleasantly chewy, and it takes on flavor well. Here it is simmered until tender and piled with mushrooms browned in a hot pan with garlic and thyme, then finished with a splash of soy sauce and balsamic vinegar. Spinach wilts into the hot mushrooms in a minute. The result tastes rich and earthy, and it reheats well, so it is a good choice for packed lunches.
Instructions
- Put the barley, water and salt in a pot, bring to a boil, then cover and simmer on low for 30 to 35 minutes, until tender with a little chew. Drain any extra water and leave covered for 5 minutes.
- While the barley cooks, heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add the mushrooms in a single layer, working in two batches if needed, and cook for 6 to 8 minutes without stirring too often, until deeply browned.
- Push the mushrooms aside, add the last tablespoon of oil and the onion, and cook for 4 minutes until soft. Stir in the garlic and thyme for 1 minute.
- Add the soy sauce and balsamic vinegar and let them bubble for 30 seconds, scraping up the browned bits.
- Add the spinach a handful at a time and stir for 1 to 2 minutes until wilted. Stir in the nutritional yeast.
- Divide the barley among four bowls, top with the mushrooms and finish with parsley and sunflower seeds.
Tips
- Do not crowd the pan. Mushrooms release a lot of water, and if they are packed together they steam and turn grey instead of browning.
- Swap the barley for farro or brown rice. A spoonful of tahini or a drizzle of olive oil at the end makes the bowl richer.
Questions and answers
Can I use hulled barley instead of pearl barley?
Yes, but it needs 50 to 60 minutes to cook and benefits from soaking overnight. It is chewier and has more fiber than pearl barley.
How do I store leftovers?
Keep the barley and mushrooms together in a sealed container for up to 4 days. Reheat in a pan or the microwave with a splash of water.
Is barley gluten-free?
No. Barley contains gluten, so this recipe is not suitable for people avoiding it. Brown rice or quinoa work as substitutes.
How long does it take to make Barley Bowl with Mushrooms and Spinach?
About 55 min in total: 15 min of preparation and 40 min of cooking.
How many calories are in Barley Bowl with Mushrooms and Spinach?
About 375 kcal per serving, with 12 g of protein, 48 g of carbohydrates and 15 g of fat. These values are estimates.
Nutrition per serving
| Calories | 375 kcal |
|---|---|
| Protein | 12 g |
| Carbohydrates | 48 g |
| Fat | 15 g |
| Fiber | 11 g |
| Sugar | 5 g |
| Sodium | 740 mg |
Estimated values, calculated from the ingredients.
