PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
BARLEY AND ROASTED MUSHROOM SALAD
04

BARLEY AND ROASTED MUSHROOM SALAD

NUTRITION
HEALTHY RECIPES
Mar 10, 2025

BARLEY AND ROASTED MUSHROOM SALAD

 

This Barley and Roasted Mushroom Salad is a nutrient-rich dish packed with the earthy goodness of mushrooms and the hearty chewiness of barley. Roasting mushrooms enhances their deep umami flavour, while a touch of olive oil, garlic powder and lemon juice creates a simple yet vibrant dressing. This salad is a perfect balance of textures and flavours, making it ideal for a wholesome lunch or light dinner. Barley is a fibre-rich grain that adds a nutty undertone, while mushrooms bring a delicious, meaty bite. Whether served warm or cold, this salad is satisfying, nourishing and easy to prepare. It pairs well with grilled proteins or stands alone as a delicious plant-based meal. The recipe is meal-prep friendly and can be made in advance for a quick, healthy option throughout the week.

RECIPE CATEGORY

 

Lunch, Dinner, Main Course, Side

SERVING SIZE

 

1

CUISINE

 

Mediterranean, European

PREPARATION/TECHNIQUES

 

Roast, Simmer, One-Pot Wonders

OCCASION/HOLIDAY

 

Meal Prep, Quick Lunch, Family Meals, Healthy Eating

SPECIAL CONSIDERATION/DIETARY CONCERNS

 

Vegan, Vegetarian, Dairy Free, High Fibre, Quick & Easy

DISH TYPE

 

Salad

INGREDIENTS

 

  • ¼ cup cooked barley
  • ½ cup mushrooms, roasted
  • ½ teaspoon olive oil
  • ¼ teaspoon garlic powder
  • ½ teaspoon lemon juice

FULL NUTRITIONAL INFORMATION

 

  • Calories: 150 kcal
  • Protein: 4.8 g
  • Carbohydrates: 28.6 g
  • Sugars: 1.2 g
  • Fibre: 4.6 g
  • Fat: 3.5 g
  • Saturated Fat: 0.4 g
  • Sodium: 90 mg
  • Potassium: 320 mg

PREPARATION

 

  • Preheat The Oven: Set the oven to 200°C (400°F) and line a baking tray with parchment paper.
  • Prepare The Mushrooms: Toss the sliced mushrooms with olive oil and a pinch of salt, then spread them evenly on the baking tray.
  • Roast The Mushrooms: Bake for 15-20 minutes, flipping halfway through until they turn golden brown and slightly crispy.
  • Cook The Barley: If it is not pre-cooked, simmer the barley in water or broth until tender, then drain any excess liquid.
  • Mix The Salad: In a bowl, combine the cooked barley and roasted mushrooms.
  • Season The Dish: Sprinkle garlic powder over the mixture and drizzle with lemon juice.
  • Toss And Serve: Stir well to coat everything evenly and enjoy warm or chilled.

PREP TIME

 

5 minutes

COOKING TIME

 

20 minutes

TIPS

  • Boost Flavour: Roast mushrooms with a splash of balsamic vinegar for extra depth.
  • Meal Prep Friendly: Make a larger batch and store portions for quick lunches.
  • More Protein: Add chickpeas, tofu or grilled chicken for extra sustenance.
  • Texture Variety: Sprinkle toasted nuts or seeds for a crunchy element.
  • Dressing Option: Toss with tahini dressing for a creamy touch.

VARIATIONS

 

  • Mediterranean Style: Add sun-dried tomatoes, olives and feta (or vegan alternative).
  • Spiced Version: Season with smoked paprika and cumin for an earthy twist.
  • Leafy Addition: Mix in arugula or baby spinach for extra freshness.
  • Zesty Upgrade: Substitute lemon juice with a splash of red wine vinegar.

PREPPING AND STORAGE

 

  • Refrigeration: Store in an airtight container in the fridge for up to 4 days.
  • Freezing: It can be frozen for up to 1 month, though it is best enjoyed fresh.
  • Reheating: Warm in the microwave or enjoy cold as a refreshing salad.

Our Location

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

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours