Spiced Barley Bowl (Printable Version)
Tender barley with roasted vegetables and warm Middle Eastern spices, topped with crunchy pumpkin seeds and fresh herbs.
# Ingredient List:
→ Grains
01 - 1 cup pearl barley
02 - 3 cups water
03 - 1/2 teaspoon salt
→ Vegetables
04 - 1 medium sweet potato, peeled and diced
05 - 1 red bell pepper, cut into strips
06 - 1 small red onion, sliced
07 - 2 cups baby spinach
08 - 2 tablespoons olive oil
→ Spices & Seasonings
09 - 1 teaspoon ground cumin
10 - 1 teaspoon smoked paprika
11 - 1/2 teaspoon ground coriander
12 - 1/2 teaspoon ground cinnamon
13 - 1/4 teaspoon chili flakes (optional)
14 - Salt and black pepper, to taste
→ Toppings
15 - 1/4 cup toasted pumpkin seeds
16 - 1/4 cup chopped fresh cilantro or parsley
17 - Lemon wedges, for serving
# How to Make It:
01 - Preheat the oven to 400°F (200°C).
02 - In a medium saucepan, bring barley, water, and salt to a boil. Reduce heat, cover, and simmer for 25–30 minutes until barley is tender and water is absorbed. Fluff with a fork and set aside.
03 - While the barley cooks, toss sweet potato, bell pepper, and red onion with olive oil, cumin, paprika, coriander, cinnamon, chili flakes, salt, and pepper. Spread on a baking sheet and roast for 25 minutes, tossing halfway, until vegetables are golden and tender.
04 - In a large skillet over medium heat, wilt the spinach for 1–2 minutes until just softened.
05 - Divide cooked barley among 4 bowls. Top with roasted vegetables and wilted spinach.
06 - Sprinkle with toasted pumpkin seeds and chopped herbs. Serve with lemon wedges.
# Expert Advice:
01 -
- The roasted sweet potatoes develop this incredible caramelized edge that makes every bite taste like youve discovered some culinary secret.
- Its surprisingly flexible with whatever vegetables look best at the market that day, making it both economical and seasonally adaptable.
02 -
- Dont rinse the barley before cooking or youll lose some of the starch that gives the dish its subtle creaminess.
- Roasting the vegetables on parchment paper rather than directly on the baking sheet prevents the sweet potato from sticking and makes cleanup infinitely easier.
03 -
- Toast the dry spices in a small skillet for 30 seconds before adding to the vegetables to release their aromatic oils and deepen the flavor profile dramatically.
- Keep a fork nearby while the vegetables roast and taste a piece at the 20-minute mark, as sweet potatoes from different sources can vary significantly in cooking time.