California Barley Bowl with Lemony Yogurt Sauce

Vegetarian
Very Healthy
Health score
93%
California Barley Bowl with Lemony Yogurt Sauce
45 min.
2
799kcal

Suggestions


Welcome to a delightful culinary experience with our California Barley Bowl with Lemony Yogurt Sauce! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a remarkable health score of 93. Perfect for lunch, dinner, or any time you crave a wholesome meal, this vegetarian bowl is packed with flavor and texture.

Imagine the nutty goodness of warm barley combined with the crisp freshness of bean sprouts and the creamy richness of avocado. Each bite is enhanced by the delightful crunch of toasted almonds and the tangy notes of Cotija cheese, creating a symphony of tastes that will leave you wanting more. The pièce de résistance is the zesty Lemony Yogurt Sauce, which adds a refreshing brightness that ties all the ingredients together beautifully.

Not only is this dish incredibly satisfying, but it also aligns with your health goals, offering a balanced caloric breakdown of protein, fats, and carbohydrates. Whether you're a busy professional looking for a quick meal or a home cook eager to impress, this recipe is a time-saver, especially if you prepare the barley in advance. Join us in savoring the flavors of California with this deliciously healthy barley bowl that celebrates the best of vegetarian cuisine!

Ingredients

  • 0.3 cup almonds toasted sliced
  • small avocado diced pitted ripe peeled sliced
  • 1.5 cups barley cooked
  • cup mung bean sprouts (I like mung bean sprouts)
  • servings pepper black freshly ground
  • 0.3 teaspoon kosher salt 
  • 0.3 cup cotija cheese crumbled
  • servings salt 
  • servings yogurt 

Equipment

  • bowl

Directions

  1. In a small bowl, stir the barley, sprouts, cheese, almonds, and kosher salt together. Scoop into 2 individual bowls and top with the avocado and a few generous spoonfuls of yogurt sauce.
  2. Sprinkle with flaky salt and pepper and serve.
  3. Cooking the barley the night before is a great time-saver. Then these bowls really only take a few minutes to put together.
  4. Reprinted with permission from Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons by Megan Gordon. Copyright © 2013 by Megan Gordon; photographs copyright © 2013 by Clare Barboza. Published by Ten Speed Press, an imprint of the Crown Publishing Group, a division of Random House, Inc.Megan Gordon is a food writer and recipe developer; she writes regularly for The Kitchn and on her own blog, A Sweet Spoonful. Her work has appeared in numerous national magazines, including Better Homes and Gardens and the Edible publications. Megan owns and runs a Seattle-based granola company, Marge, which is distributed nationally and has been recognized by the Wall Street Journal and Sunset magazine.

Nutrition Facts

Calories799kcal
Protein12.84%
Fat31.4%
Carbs55.76%

Properties

Glycemic Index
82
Glycemic Load
29.03
Inflammation Score
-9
Nutrition Score
42.732174082943%

Flavonoids

Cyanidin
0.61mg
Catechin
3.45mg
Epigallocatechin
0.3mg
Epicatechin
0.44mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Isorhamnetin
0.3mg
Kaempferol
0.22mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:798.62kcal
39.93%
Fat:29.19g
44.91%
Saturated Fat:6.61g
41.34%
Carbohydrates:116.63g
38.88%
Net Carbohydrates:83.62g
30.41%
Sugar:4.46g
4.96%
Cholesterol:22.38mg
7.46%
Sodium:796.78mg
34.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.85g
53.69%
Manganese:3.21mg
160.28%
Fiber:33.01g
132.03%
Selenium:56.99µg
81.41%
Vitamin B1:1.07mg
71%
Magnesium:259.71mg
64.93%
Phosphorus:585.33mg
58.53%
Vitamin B2:0.93mg
54.83%
Copper:1.09mg
54.59%
Vitamin B3:9.16mg
45.79%
Vitamin B6:0.87mg
43.26%
Vitamin K:41.92µg
39.92%
Vitamin E:5.91mg
39.4%
Zinc:5.77mg
38.44%
Folate:152.49µg
38.12%
Potassium:1291.44mg
36.9%
Iron:6.6mg
36.65%
Vitamin B5:2.28mg
22.84%
Calcium:220.5mg
22.05%
Vitamin C:16.92mg
20.51%
Vitamin B12:0.43µg
7.1%
Vitamin A:295.16IU
5.9%