Toasted walnuts, earthy mushrooms, warm spices, and a tangy lemon gravy make this barley salad recipe the ultimate comfort food. It’s super healthy and it comes together quickly and easily. Barley salad makes an incredible holiday side dish as well since it is adorned with beautiful bright pomegranate seeds and green parsley!
Healthy Thanksgiving Side Dish
If you are looking for a healthy Thanksgiving recipe, this barley salad with lemony gravy will fit in perfectly with its fall flavors and beautiful plating.
The tangy lemon gravy gives you the feeling that you’ve fully indulged, while the barley, shiitake mushrooms, onions, and pomegranate nourish your body. The warmth of cinnamon and nutmeg are like a hug in every bite, making this dish such a wonderful option for the health-conscious comfort food seeker.
It’s a Mediterranean diet-friendly Thanksgiving recipe that the entire family will love!
You’re Going To Love This
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Health Benefits Of This Recipe
Let’s jump into some of the health benefits of these delicious ingredients!
How To Make Barley Salad
- You want to start by cooking pearled barley according to the package instructions. Definitely make sure the water is salted enough because salt is super important in this recipe.
- Heat 2 tbsp of olive oil in a large dutch oven over medium-high heat. Toss in the shiitake mushrooms and onions and saute for 6 minutes, stirring occasionally. Add the chopped walnuts and continue to cook for 5 minutes, stirring more frequently to prevent the walnuts from burning.
- Add the spinach, chickpeas, cinnamon, nutmeg, cumin, and salt. Stir while cooking until the spinach is wilted down.
- Next, we’re going to use whole wheat flour to thicken our gravy. Technically you can use all-purpose flour, but whole wheat flour has more nutrients, fiber, and protein. Add three 3 tbsp of flour to the pot, and stir to coat everything before pouring in the broth.
- Simmer over medium heat until the sauce thickens, about 5 minutes, stirring frequently. Once the sauce is thick, remove the pot from the heat and pour in the lemon juice. At this point you will want to taste the sauce and add more salt, if desired. There is a good chance that it will need more salt, but I leave this up to you because everyone’s tolerance for sodium is different. But if it tastes bland, definitely add more salt, ¼ of a tsp at a time, to taste.
- Toss in the chopped fresh parsley, zest of one lemon, and pomegranate kernels, reserving a few for a garnish
- Pour the lemon gravy and vegetable mixture over the barley. Mix it together well, then transfer it to a serving bowl. Sprinkle with parsley and pomegranate kernels and enjoy!
How To Make Ahead Of Time
The ease of this recipe makes it a great make-ahead meal for get-togethers and holidays.
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Barley Salad with Lemon Gravy
Ingredients
- 1 1/2 cups pearled barley
- 2 tbsp extra virgin olive oil
- 1 pound shiitake mushrooms, cleaned and sliced (more or less if you desire)
- 2 medium onions, peeled and chopped
- 3/4 cup chopped walnuts
- 5 oz baby spinach
- 1 15oz can chickpeas, drained and rinsed
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 1 tsp cumin
- 1 tsp table salt, plus more to taste
- 3 tbsp whole wheat flour (okay to use all purpose flour)
- 2 cups chicken or vegetable broth
- 3-4 large lemons, yielding 1/3 cup lemon juice
- the kernels of one pomegranate
- 1/4 cup chopped parsley
- zest of one lemon, plus more to taste
Instructions
- *See notes if you plan to make this ahead of time.
- Cook the barley according to the package instructions (make sure the water is salted).
- Heat 2 tbsp of olive oil in a large dutch oven over medium-high heat. Toss in the shiitake mushrooms and onions and saute for 6 minutes, stirring occasionally. Add the chopped walnuts and continue to cook for 5 minutes, stirring more frequently to prevent the walnuts from burning.
- Add the spinach, chickpeas, cinnamon, nutmeg, cumin, and salt. Stir while cooking until the spinach is wilted down.
- Add the flour, and stir to coat everything before pouring in the broth.
- Simmer over medium heat until the sauce thickens, about 5 minutes, stirring frequently. Once the sauce is thick, remove from the heat and pour in the lemon juice. At this point you will want to taste the sauce and add more salt, if desired. There is a good chance that it will need more salt, but I leave this up to you because everyone’s tolerance for sodium is different. But if it tastes bland, add ¼ of a tsp at a time, to taste.
- Toss in the chopped parsley, zest of one lemon, and pomegranate kernels, reserving a few for a garnish.
- Pour the lemon gravy and vegetable mixture over the barley. Mix it together well, then transfer it to a serving bowl. Sprinkle with parsley and pomegranate kernels and enjoy!
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