Big Barley Bowl
1 red onion
1 Fennel Bulb, sliced thin
3 Carrots, cut in sticks
2 Parsnips (medium), sliced thin
3 Tbsp Sunflower Oil
1 Cup Pearl Barley
4 Cups stock (preferably homemade)
1 tsp dried thyme
fresh parsley, chopped, to garnish
salt and ground black pepper
1 C green beans (sub: Haricot verts) sliced
15 oz can pinto beans
1 - In a large saucepan, saute the onion, fennel, carrots, and parsnip gently in the oil for 10 minutes. Note: Take your time sautéing the roots, the slower they cook and become translucent, the more creamy and true their flavors become. If they cook too fast, the sugars inside and around the cells break down and caramelize, distorting the authentic flavor of the root.
2 - Stir in the barley and stock. Bring to a boil, add the herbs and seasoning, then cover and simmer gently for 40 minutes. Note: Stir the pot every few minutes to prevent sticking.
3 - Stir in the green beans and drained pinto beans and continue cooking - covered - for a further 20 minutes.
Serve with grilled protein (marinated tofu, salmon, or chicken). Calories separate
Calories: 275 per serving of Barley Bowl.
Why this works: The fiber from the grains helps regulate blood sugar while helping regulate digestive system integrity. The vegetables are a rich supply of minerals and vitamins that boost immune function, muscle maintenance, and recuperation. The meal is super filling too but doesn’t sit too heavy.