Looking for a meal that’s hearty, nutritious, and full of flavor? The Barley & Roasted Vegetable Bowl is the perfect answer! This wholesome dish combines chewy barley, caramelized roasted vegetables, and a tangy dressing for a meal that’s as delicious as it is nourishing. Packed with fiber, vitamins, and minerals, it’s ideal for lunch, dinner, or even meal prep.
Ingredients
For the Bowl:
- 1 cup cooked barley
- 1 cup diced sweet potatoes
- 1 cup broccoli florets
- 1 cup diced bell peppers (red, yellow, or orange)
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
For the Dressing:
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- Salt and pepper to taste
Instructions
Step 1: Cook the Barley
Prepare the barley according to the package instructions. Once cooked, fluff it with a fork and set aside to cool slightly.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C). Spread the sweet potatoes, broccoli, bell peppers, cherry tomatoes, and red onion on a baking sheet. Drizzle with olive oil and sprinkle with smoked paprika, garlic powder, salt, and pepper. Toss to coat evenly. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and lightly caramelized.
Step 3: Make the Dressing
In a small bowl, whisk together balsamic vinegar, olive oil, Dijon mustard, maple syrup, salt, and pepper until well combined.
Step 4: Assemble the Bowl
In a serving bowl, layer the cooked barley as the base. Top with the roasted vegetables. Drizzle the dressing over the top. Toss gently to combine or enjoy as is for a beautiful presentation.
Benefits of the Barley & Roasted Vegetable Bowl
1. High in Fiber
Barley is a whole grain packed with soluble and insoluble fiber, which supports healthy digestion and helps lower cholesterol levels.
2. Rich in Antioxidants
The roasted vegetables are loaded with antioxidants that protect your body from inflammation and oxidative stress.
3. Sustained Energy
Barley’s complex carbohydrates provide slow-releasing energy, making this bowl a perfect meal to keep you energized throughout the day.
4. Heart-Healthy Fats
The olive oil in both the roasted vegetables and the dressing contributes heart-healthy monounsaturated fats.
5. Versatile and Customizable
This dish is easy to adapt to your preferences. Swap the vegetables, add a protein source, or try a different grain for variety.
Customization Ideas
- Add Protein: Include grilled chicken, tofu, or chickpeas for an extra protein boost.
- Switch the Grain: Use quinoa, farro, or brown rice instead of barley.
- Extra Flavor: Sprinkle with feta cheese, fresh herbs like parsley or cilantro, or a handful of toasted nuts or seeds.
- Spice It Up: Add a pinch of chili flakes or a dash of hot sauce to the dressing for some heat.
The Barley & Roasted Vegetable Bowl is a versatile and wholesome dish that’s easy to make and enjoy. Whether you’re cooking for yourself or preparing meals for the week, this bowl will quickly become a favorite in your healthy eating repertoire. Give it a try and savor the harmony of flavors and textures!
Leave a Reply