Black Bean, Tomato, Pearl Barley Bowl Recipe

During my visit to my mommy-in-law in London, I embarked on a mission to thoroughly explore the pantry. She had a wide array of dry and canned ingredients, which inspired me to cook using those along with minimal fresh ingredients. This Black bean, tomato, and pearl barley bowl recipe was the first creation.

I must say, these ingredients are excellent because they have a long shelf life and are nutritious, although I don't frequently use pearl barley and these lentils.

Black Bean, Tomato, Pearl Barley Bowl Recipe

You may be familiar with the claims featured on packages of old-fashioned oatmeal, which note that "As part of a heart-healthy diet, the soluble fiber in oatmeal can help reduce cholesterol." Guess what? Back in 2008, the FDA also approved the equivalent health claim for barley products. In fact, barley contains about three times as much fiber per serving as oats. Barley is particularly rich in a type of soluble fiber known as beta-glucan, which is recognized for its cholesterol-lowering abilities. Barley is also a good or excellent source of several vitamins and minerals. Source

This pantry cleanup served as a great reminder that barley is inexpensive, can be eaten warm or cold, and is easily incorporated into a range of savory and sweet dishes. We can use it in stews, fillings, salads, or even for breakfast. My initial pearl barley dish was inspired by what else was available in the pantry. Since I adore Italian flavors and we had black beans, I decided to combine them.

My Mommy-in-law, Jeannette

Doesn't she look just gorgeous 😍 ❤️ 💕 I would say, she looks like a happy customer 😋

I prepared a double portion, and after dinner, I froze a significant amount.

Black Bean, Tomato, Pearl Barley Bowl Recipe

Feel free to explore and experiment with the flavors you have on hand!

Black Bean, Tomato, Pearl Barley Bowl Recipe

Ingredients

2 tbsp Olive Oil

1 large Onion, chopped

2 Garlic cloves chopped, or 2 tsp garlic paste

250 g pearl barley

1 can of Black beluga lentils

1 can of chopped tomato

1/4 cup Black olives, sliced

1/4 cup sun-dried tomato roughly sliced

2 tbsp Italian herb mix

2 cups Stock

Splash of apple cider vinegar

Salt and pepper

Instructions

Warm the oil and cook the onion and garlic over medium heat for approximately 7 minutes.

Add all the ingredients. Stir thoroughly, cover for 30 minutes, and cook for another 30 minutes over medium heat. Ensure it's fully cooked and all the water is absorbed. If it's still tough to chew, add more stock and cook covered for an additional 10 minutes. If there's excess water, cook uncovered until all the water evaporates.

Optional: Sprinkle some vegan parmesan on top

Black Bean, Tomato, Pearl Barley Bowl Recipe