MUSHROOM AND BARLEY STEW
Mushroom and Barley Stew is a deeply comforting and hearty vegan meal that brings together earthy mushrooms, nutty pearl barley and a medley of classic aromatics. Simmered in a light vegetable broth with garlic and onion, this stew delivers a rich, umami flavour and a pleasingly chewy texture. Carrots add a subtle sweetness that complements the savouriness of the mushrooms and the strong taste of barley. This one-pot dish is both nourishing and filling, making it perfect for chilly evenings or a satisfying make-ahead lunch. High in dietary fibre and complex carbohydrates, it supports digestive health and long-lasting energy. The recipe is simple yet adaptable, allowing room for additional vegetables or herbs. Whether enjoyed as a standalone dish or served with crusty bread or a side salad, this stew is the essence of rustic and plant-based comfort food.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Eastern European
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Quick & Easy, Low Fat, Low Sodium, Organic, Vegetarian
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Mushroom and Barley Stew:
- ½ cup mushrooms, sliced
- ¼ cup pearl barley
- ½ carrot, diced
- ½ onion, chopped
- 1 clove garlic, minced
- 1 cup vegetable broth
- Salt and pepper to taste
- 1 tsp olive oil (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 257.6 kcal
- Fat: 6 g
- Saturated Fat: 0.9 g
- Carbohydrate: 45.8 g
- Sugar: 5.3 g
- Sodium: 952.8 mg
- Protein: 8.2 g
- Fiber: 10.7 g
- Calcium: 61 mg
- Iron: 2.3 mg
- Vitamin D: 0.1 mg
- Potassium: 547.8 mg
PREPARATION
There are the following ingredients for Mushroom and Barley Stew:
- Sauté Aromatics: In a medium saucepan, heat olive oil over medium heat. Add chopped onion and garlic and cook for 3 to 4 minutes until fragrant.
- Add Vegetables: Stir in the diced carrot and sliced mushrooms. Sauté for another 4 to 5 minutes until mushrooms soften and begin to brown.
- Incorporate Barley And Broth: Add pearl barley to the pot, followed by vegetable broth. Stir it well.
- Simmer Stew: Bring the mixture to a boil, then reduce heat to low and cover. Simmer for 30 to 35 minutes until the barley is tender.
- Season To Taste: Once cooked, season with salt and pepper to your liking.
- Serve Hot: Ladle the stew into a bowl and enjoy warm, optionally garnished with fresh parsley.
PREP TIME
10 minutes
COOKING TIME
35 minutes
TIPS
Here are some helpful tips for Mushroom and Barley Stew:
- Pre-Soak Barley: For faster cooking, soak barley in water for 1 to 2 hours before cooking.
- Even Chopping: Dice all vegetables to a uniform size to ensure even cooking.
- Mushroom Variety: Use cremini, button or a mix of wild mushrooms for enhanced depth of flavour.
- Broth Boost: Choose a rich vegetable broth or add a splash of tamari or miso for umami richness.
VARIATIONS
- Add Greens: Stir in kale or spinach during the final 5 minutes of cooking.
- Herb Options: Enhance flavour with thyme, rosemary or a bay leaf while simmering.
- Creamy Finish: Add 1 to 2 tablespoons of plant-based cream or blended cashews for extra richness.
- Spicy Kick: Include a pinch of chilli flakes or smoked paprika for gentle heat.
- Protein Boost: Add cooked lentils or white beans for added protein and bulk.
PREPPING AND STORAGE
- Refrigeration: Store cooled stew in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in meal-sized portions for up to 2 months. Let cool completely before sealing.
- Reheating: Reheat on the hob over low heat, adding a splash of broth or water to loosen the texture. Suitable for microwave reheating as well.