Barley Salad With Lemon Gravy

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!

• Check above the recipe card for the full video on how to make this recipe!

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. 

• There is only one rule on Thanksgiving:  the food should be absolutely delicious! 

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!

Health Benefits Of This Recipe

Let’s jump into some of the health benefits of these delicious ingredients!

• BARLEY – Barley is a heart-healthy whole grain that is high in beta-glucan fiber, which is studied for its potential ability to reduce blood sugar levels and lower cholesterol.

• SHIITAKE MUSHROOMS – Some studies have found that shiitake mushrooms might help to fight cancer cells in the body by boosting immune support.

• LEMON JUICE – Lemon juice contains high levels of vitamin C, which helps the body absorb the iron from the spinach in this recipe.

• SPINACH – Spinach is a leafy green that is high in calcium and vitamin K, which is great for bone health. Spinach is studied for its potential ability to improve blood glucose control in people with diabetes, lower the risk of cancer, and improve the health of your bones.

• SPICES – The cinnamon, nutmeg, and cumin in this recipe all help fight inflammation in the body and are a great source of antioxidants.

• ONION – Nutrient-dense onions are high in vitamin C and antioxidants that actively help fight disease in the body.

• WALNUTS – Walnuts contain heart-healthy omega-3 fatty acids and may help to lower LDL cholesterol and inflammation in the body.

• POMEGRANATE – Pomegranates are rich in antioxidants and fiber and are considered one of the world’s best superfoods!

How To Make Barley Salad

• Make sure to scroll down to the recipe card for the full list of ingredients and instructions!

1. 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. 
2. 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.  
3. Add the spinach, chickpeas, cinnamon, nutmeg, cumin, and salt.  Stir while cooking until the spinach is wilted down.  
4. 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.
5. 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.  
6. Toss in the chopped fresh parsley, zest of one lemon, and pomegranate kernels, reserving a few for a garnish
7. 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.

• To Make Barley Salad With Lemon Gravy Ahead of Time – Keep the cooked barley and the lemon gravy mixture separate in air-tight containers up to two days ahead of time. Heat them up separately, then combine them and stir well. At this point, you can add the pomegranate kernels and lemon zest. You want to wait to add these ingredients until you’re ready to serve for optimal freshness and to prevent the pomegranate color from leaching into the barley.

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