Roasted Vegetable and Barley Bowl
A hearty and wholesome bowl filled with nutty pearl barley and a colorful medley of roasted broccoli, bell peppers, and red onion. Dressed in a bright lemon-garlic vinaigrette, it's a perfect light lunch or side dish.
For 4 servings
4 steps. 30 minutes total.
- 1
Step 1
- a.Cook the barley
- b.Rinse 1 cup of pearl barley under cold water.
- c.In a medium saucepan, combine the rinsed barley, 3 cups of water, and 1/8 teaspoon of salt.
- d.Bring to a rolling boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the barley is tender and has absorbed the water.
- e.Drain any excess water and set aside.
- 2
Step 2
- a.Roast the vegetables
- b.Preheat your oven to 400°F (200°C).
- c.On a large baking sheet, toss the broccoli florets, red bell pepper strips, and red onion wedges with 2 tablespoons of olive oil and the remaining 1/8 teaspoon of salt.
- d.Arrange the vegetables in a single layer to ensure even roasting.
- e.Roast for 20-25 minutes, flipping halfway through, until the vegetables are tender and have lightly caramelized edges.
- 3
Step 3
- a.Prepare the lemon-garlic dressing
- b.In a small bowl, whisk together the remaining 2 tablespoons of olive oil, 3 tablespoons of fresh lemon juice, 1 teaspoon of garlic powder, and 1/2 teaspoon of black pepper.
- c.Continue whisking until the dressing is well combined.
- 4
Step 4
- a.Assemble and serve
- b.In a large serving bowl, combine the cooked barley and the roasted vegetables.
- c.Pour the lemon-garlic dressing over the top and toss gently to coat everything evenly.
- d.Garnish with 2 tablespoons of chopped fresh parsley, if using.
- e.Serve the bowl warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, don't overcrowd the baking sheet. Use two sheets if necessary to allow the vegetables to roast rather than steam.
- 2Feel free to swap the vegetables with what you have on hand. Zucchini, carrots, or cauliflower would also be delicious.
- 3To save time, cook a larger batch of barley at the beginning of the week for quick meal prep.
- 4The dressing can be made ahead and stored in the refrigerator for up to 5 days.
Adapt it for your goals.
High protein
Add 1 cup of canned, rinsed chickpeas along with the vegetables before roasting, or top the finished bowl with grilled chicken or tofu.
gluten freeGluten free
Pearl barley contains gluten. To make this recipe gluten-free, substitute the barley with 1 cup of quinoa or brown rice, adjusting cooking time as needed.
quickQuick
Use a pouch of pre-cooked barley and a bag of pre-chopped mixed vegetables to cut down on prep and cooking time significantly.
kid friendlyKid friendly
Use milder vegetables like carrots and zucchini. You can also serve the dressing on the side for kids to add themselves.
Why this is on our healthy list.
Excellent Source of Fiber
Barley is a fantastic source of both soluble and insoluble fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Heart-Healthy
This recipe is low in sodium and saturated fat. The monounsaturated fats from olive oil and fiber from barley contribute to cardiovascular health.
Rich in Vitamins and Minerals
The colorful array of roasted vegetables provides essential nutrients like Vitamin C, Vitamin A, potassium, and various antioxidants that support overall health.
Frequently asked questions
Yes, it's very healthy. It's rich in dietary fiber from barley, packed with vitamins and antioxidants from the vegetables, and uses heart-healthy olive oil. This low-sodium version is particularly good for maintaining healthy blood pressure.