Carrot barley bowl

This comforting dish features roasted carrots, sweet potatoes, kale, spinach and barley dressed in a creamy coconut, miso and fresh ginger sauce. This beautiful bowl is topped with hazelnuts, lime wedges and fresh parsley. Turn on your favourite show, put your feet up and enjoy this healthy comfort dish. 

  • preparation time: 15 min
    Total time:
    35 min
  • difficulty level: 1
  • recipe ID: PB006
  • cuisine region: Fusion

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Tools

  • knife
  • cutting board
  • baking sheet
  • non stick liner
  • medium pot with lid
  • fine vegetable grater

Preparation

1

Prepare & bake the vegetables:  Wash and clean all produce. Preheat the oven to 400 F Peel the carrots and sweet potato. Dice the carrots and sweet potato in dice of about 1 1/2 cm. 

Place the carrots and sweet potato on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp)and pepper (1/8 tsp, 1/4 tsp). Cook for about 25 minutes in the oven or until the vegetables are cooked through and are fork tender. 

2

Cook the barley: While the carrots and sweet potatoes are cooking, add the the barley, water.(1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) to a medium pot. Bring to a boil on medium heat. Cover, lower the heat to medium low and let simmer 25 minutes.

Gluten friendly:
Cook the rice:
 Use rice instead of barley.
 In the sink, place the brown rice in a strainer and rinse it well.  In a pot, add the brown ricewater (1 1/3 cup, 2 2/3 cup), salt (1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

 

3

Prepare the lime, hazelnut and ginger: While the barley is cooking, cut the lime in wedges and roughly chop the hazelnuts* in about 1 cm pieces. With a fine vegetable grater. grate the desired amount* of fresh ginger.  

*note: To add more flavour to the dish you can toast the hazelnuts in a small pan on medium heat about 45 seconds, moving them regularly to prevent burning.
**note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger. 

4

Prepare the kale and parsley:  Cut the kale & spinach in about 2 cm thick slices. Roughly chop the fresh parsley in pieces of about 1 cm by 1 cm.

5

Add the sauce to the barley: Add the coconut and miso sauce* and the desired amount of fresh ginger** to the barley. Combine. If the mix is too soupy, turn on the heat to medium and mix until the extra water evaporates and you reach the desired texture – may be about 5 minutes. 

*Note: The coconut & miso sauce may solidify in the fridge but will become nice and creamy once heated in the barley. 
**Note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger. 

6

Garnish & serve:  Place the miso, coconut, ginger barley & kale and spinach on individual plates. Top with roasted sweet potatoes carrots. Garnish with hazelnuts, fresh parsley and lime wedges. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

carrot

150 gr

300 gr

sweet potatoes

150 gr

300 gr

hazelnuts

2 tbsp

1/4 cup

kale & spinach

40 gr

80 gr

coconut miso sauce

1/2 cup

1 cup

fresh parsley

3 gr

6 gr

fresh ginger

1/2 inch piece

1 inch piece

lime

1

1

oil*

1/2 tsb

1 tsb

salt*

1/4 tsp + 1/4 tsp

1/2 tsp + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

water

1 1/2 cup

3 cups

rice - GF only

2/3 cup

1 1/3 cup

Regina Naturopathic

Dr Craig Herrington, Naturopath

CARROT
Like all colourful vegetables, carrots are a gold mine of antioxidants such as carotenoids, polyphenols and vitamins. Beta-carotene in carrots helps protect vision (yes your grandmother was right!). A high intake of carotenoids has been linked with a significant decrease in post-menopausal breast cancer, as well as prostate cancer. 

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Get kids in the kitchen 
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table.

Cooking for kids?
Fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children.

Making this recipe with kids?
Ask the child to help by completing step 2, 5 & 6 :

  • Cook the barley
  • Add the sauce to the barley
  • Garnish & serve

Recommended Wine Pairing

CONO SUR BICICLETA PINOT NOIR ROSE
Pomegranate and cranberry on the nose with light floral notes. Juicy sweet cherry flavours followed by a dry, fresh finish.
Region: Pirque, Chile
Colour:
Rose
Alcohol: 13%
Price
(SLGA): $11.22

ORMARINE PICPOUL DE PINET
Aromas of white flowers, passion fruit and citrus peel.
Region: Languedoc-Roussillon, France
Colour: White
Alcohol:
12%
Price (SLGA): $12.97

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information