The Best Barley Bowl
Ingredients
- 1 cup soaked Hulless Barley + ¾ cup water in instant Pot hit Rice button
- 1 bundle Kale
- 1 Sweet Potato
- 1 Avocado
- 1 Purple onion
- 1 Red Bell pepper
- 15 brussel sprouts
- 15 asparagus
- ¼ cup radish microgreens
- ¼ cup broccoli microgreens
- ¼ cup pine nuts
- 1 can Sardines
- 1 knob ginger
- 1 knob tumeric
- 1 lime
- 2 Thai Chiles
Instructions
- Soak 1 cup Hulless Barley overnight.
- Chop vegetables: Brussel Sprouts, Asparagus & Sweet Potato
- Drizzle olive oil or avocado oil on the brussels and asparagus. Put coconut oil on the sweet potato for roasting.
- Put vegetables in a baking tray and cover with foil. Slow roast vegetables for a few hours at 250F or bump it up to 350 F.
- Roast the Garlic (cut it in half –drizzle olive oil and cover with foil) If you don’t want to do this step –you can just sauté the garlic
- Chop onion, pepper, & thai chiles, grate the ginger, grate the turmeric
- Saute the onion, ginger, pepper, turmeric–I saute this in Butter, ghee, or avocado oil
- Turn the heat OFF. Now add chopped Kale and pine nuts and put the lid on. The heat will gently simmer the kale–lets keep as many nutrients in the kale as possible–and keep a nice crunch the kale.
- Rinse the Hulless Barley, then add it to the Instant Pot. The Barley is holding water from the soak, so just add about ¾ cup of water to the Instant Pot and hit the “Rice” button.
- Scoop Barley out of instant Pot, add roasted Brussels, Asparagus, Garlic, add Sautéed mixture, then had pine nuts, & sardines–drizzle the olive oil from the sardines over the meal. Add fresh microgreens, avocado and squeeze lime juice! . Add Celtic Salt & Pepper Flakes and ENJOY!!!
Notes
No need to use both oils on vegetables for roasting, I just love the taste of coconut oil on sweet potato –& sometimes we have leftovers and I eat them plain.