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BARLEY AND ROASTED CAULIFLOWER BOWL
19

BARLEY AND ROASTED CAULIFLOWER BOWL

NUTRITION
HEALTHY RECIPES
Mar 10, 2025

BARLEY AND ROASTED CAULIFLOWER BOWL

Barley and Roasted Cauliflower Bowl is a simple yet hearty dish packed with flavour and nutrients. The nutty taste and chewy texture of barley complement the caramelised, slightly crispy roasted cauliflower. A drizzle of olive oil adds richness, while fresh lemon juice brightens the dish, enhancing its natural flavours. A touch of black pepper provides mild heat, making this a satisfying meal. High in fibre and plant-based protein, this dish is excellent for those seeking a balanced meal that is delicious and easy to prepare. Whether served warm or at room temperature, this bowl is ideal for meal prep, a light lunch or a nutritious side. Its versatility allows it to be customised with various herbs, vegetables and seasonings to suit different dietary needs and preferences.

RECIPE CATEGORY

 

Lunch, Dinner, Side Dish

SERVING SIZE

 

1

CUISINE

 

Mediterranean, Middle Eastern

PREPARATION/TECHNIQUES

 

5 Ingredients or Less, Roast, One-Pot Wonders

OCCASION/HOLIDAY

 

Weeknight Dinner, Healthy Eating, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

 

Vegetarian, Vegan, High Fibre, Dairy-Free, Gluten-Free, Low Fat

DISH TYPE

 

Bowl, Salad, Grain Bowl

INGREDIENTS

 

  • ¼ cup cooked barley
  • ½ cup roasted cauliflower
  • ½ teaspoon olive oil
  • ½ teaspoon lemon juice
  • ¼ teaspoon black pepper

FULL NUTRITIONAL INFORMATION

 

  • Calories: 170 kcal
  • Protein: 5 g
  • Carbohydrates: 30 g
  • Sugars: 2 g
  • Fibre: 6 g
  • Fat: 4 g
  • Saturated Fat: 0.5 g
  • Sodium: 150 mg
  • Potassium: 250 mg

PREPARATION

 

  • Preheat The Oven: Set the oven to 200°C (400°F). Line a baking tray with parchment paper.
  • Prepare The Cauliflower: Cut the cauliflower into bite-sized florets. Toss them with ½ teaspoon olive oil and spread them evenly on the tray.
  • Roast The Cauliflower: Bake for 20-25 minutes, turning halfway through, until golden brown and tender.
  • Cook The Barley: If not pre-cooked, rinse and boil barley in water for 25-30 minutes until soft. Drain excess water.
  • Assemble The Bowl: In a serving bowl, combine the cooked barley with the roasted cauliflower.
  • Season the dish: Drizzle with lemon juice, sprinkle with black pepper and mix well.
  • Serve: Enjoy warm or at room temperature as a main dish or side.

PREP TIME

 

5 minutes

COOKING TIME

 

25 minutes

TIPS

 

  • More Flavour: Add garlic powder or smoked paprika for an extra kick.
  • Crunchy Topping: Garnish with toasted almonds or sunflower seeds.
  • Protein Boost: Toss in cooked chickpeas or tofu for added protein.
  • Extra Freshness: Mix in chopped parsley or coriander before serving.
  • Make It A Meal: Serve with a side of hummus or a dollop of Greek yoghurt.

VARIATIONS

 

  • Spiced Version: Use cumin, coriander or turmeric for a more aromatic dish.
  • Creamy Addition: Stir in tahini or avocado slices for creaminess.
  • Veggie Mix: Add roasted carrots, zucchini or bell peppers for extra vegetables.
  • Tangy Twist: Replace lemon juice with balsamic vinegar for a deeper flavour.

PREPPING AND STORAGE

 

  • Refrigeration: Store in an airtight container in the fridge for up to 4 days.
  • Freezing: Freeze in portion-sized containers for up to 2 months.
  • Reheating: Warm in the microwave for 1-2 minutes or in a pan over medium heat.

Our Location

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Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

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