ROASTED VEGETABLES BARLEY BOWL
This Roasted Vegetable Barley Bowl is a simple yet nutritious dish with whole grains, smoky and roasted bell peppers. The chewy texture of barley, combined with olive oil and salt, with sweet and slightly charred bell peppers, creates a deliciously balanced bite. This bowl is light yet satisfying, making it a perfect meal for any time of the day. This barley bowl is drizzled with olive oil and seasoned with black pepper. Barley is high in fibre and keeps you full for longer, making this bowl an excellent choice for a healthy and filling meal. Whether served warm or cold, this roasted vegetable barley bowl is versatile and pairs well with proteins like tofu, chicken or chickpeas.
RECIPE CATEGORY
Lunch, Dinner, Side
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
One-Pot Wonders, Roast
OCCASION/HOLIDAY
Fall, Picnic, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Bowl
INGREDIENTS
Here is a list of ingredients for Roasted Vegetables Barley Bowl:
- 45 grams | 1.59 ounces | ¼ cup cooked barley (pearled or hulled; make-ahead or store-bought)
- 25 grams | 0.88 ounces | ¼ cup roasted bell pepper, sliced (red, yellow or mixed)
- 37 millilitres | 1.25 fluid ounces | 2½ tablespoons olive oil (for roasting peppers)
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil (for finishing)
- 25 gram | 0.01 ounces | ¼ teaspoon black pepper
- 125 gram | 0.004 ounces | ⅛ teaspoon fine sea salt to taste
- 45 to 60 millilitres | 1.52 to 2.03 fluid ounces | 3 to 4 tablespoons of water (to loosen barley when warming, if needed)
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon lemon juice or a small wedge (optional, to finish)
- 2 grams | 0.07 ounces | 1 tablespoon chopped parsley (optional, garnish)
FULL NUTRITIONAL INFORMATION
- Calories:7 kilocalories
- Carbohydrates:8 grams
- Saturated Fat:4 grams
- Sugar:7 grams
- Protein:3 grams
- Fat:6 grams
- Fibre:5 grams
- Sodium:9 milligrams
- Iron:8 milligrams
- Calcium:2 milligrams
- Potassium:8 milligrams
PREPARATION
- Preheat And Preparation: Preheat the oven to 200 degree Celsius. Line a small tray with baking paper.
- Roast The Peppers: Toss the sliced bell peppers with 2½ teaspoons olive oil and spread them out. Roast 15 to 20 minutes until lightly charred at the edges.
- Warm The Barley: In a small pan over low heat, add 3 to 4 tablespoons of water and the remaining ½ teaspoon olive oil. Stir in ¼ cup cooked barley and warm 2 to 3 minutes until steamy and loosened.
- Combine: Tip the warm barley into a bowl and fold in the roasted peppers.
- Season And Finish: Add ¼ teaspoon black pepper and ⅛ teaspoon salt (to taste). Finish with lemon juice and parsley if using. Serve warm or chilled because the roasted vegetables barley bowl keeps its pleasant chew either way.
PREPARATION TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- Even Roasting: Spread peppers in one layer and crowding steams instead of chars.
- Make-Ahead Grain: Cook a small batch of barley and refrigerate up to 4 days for fast assembly of the roasted vegetables barley bowl.
- Bright Lift: A squeeze of lemon and fresh parsley sharpens flavours without heaviness.
- Texture Tune: Add a spoonful of water while warming barley to keep it supple.
- Extra Crunch: Scatter toasted seeds or chopped nuts just before serving.
VARIATIONS
- Grain Swap: Use quinoa or farro, both suit the roasted sweetness in the roasted vegetables barley bowl.
- Spice It Up: Add a pinch of cumin or smoked paprika to the peppers before roasting.
- Creamy Finish: Swirl through a spoon of hummus or tahini dressing at the end.
- More Vegetables: Roast courgette or red onion alongside the peppers for extra colour.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 3 days because the roasted vegetables in a barley bowl travel well for lunches.
- Freezing: Freezing is not recommended because roasted peppers can turn soft after thawing.
- Reheating: Enjoy cold or warm gently in a pan with a splash of water to re-loosen the barley.
