First posted: Aug 8, 2019

Barley, Lentil and Brown Rice Harvest Bowl


This is earthy and comforting and wonderfully satisfying. It’s generous, whole-hearted food that’s hard not to love. For best results and maximum nutritional benefits, it’s best to soak the brown rice for 8–12 hours in filtered water and then drain and rinse again before cooking.



Cooks in:        Serves:4-6

Creamy Dressing
  • 2 Tbsp sour cream
  • 3 Tbsp olive oil
  • zest and juice of 1 lemon
  • 1 Tbsp red wine vinegar
  • 2 tsp runny honey
  • small handful fresh parsley, roughly chopped
  • salt to taste
  • 1/3 cup pearled barley (or white quinoa)
  • 1/3 cup brown rice
  • 1/3 cup brown lentils
  • 3 Tbsp olive oil
  • 1 Tbsp butter
  • 250g mixed wild mushrooms, roughly chopped or torn
  • 1 clove garlic, minced
  • 2 tsp honey
  • 1 Tbsp balsamic vinegar
  • 100g baby spinach leaves, rinsed
  • 100g feta cheese, crumbled
  • 1 ripe avocado, cut into cubes
  • salt and freshly ground black pepper
  • 1 Tbsp each chopped fresh mint, basil and parsley

What to do

1. Prepare the dressing by whisking all the ingredients together. Taste and check for seasoning and set aside in a small glass jar in the fridge until serving.

2. Rinse the barley, rice and lentils and add to a medium-sized saucepan along with 2 cups cold water and a generous pinch of salt. Bring the water to a bubble, turn down to a simmer and leave to cook until the barley and the rice are fluffy, adding a little extra water along the way if necessary. Once cooked, drain and set aside.

3. To a large heavy-based pan over medium-high heat, add 1 Tbsp olive oil and the butter. When the butter starts to foam, add the mushrooms and fry for 2–3 minutes, then add the garlic and cook for another minute. Add the now-cooked barley, rice and lentils and allow to toast gently in the pan, then add the remaining 2 Tbsp of olive oil and the honey and mix well. Add the balsamic vinegar and simmer gently for a further minute or two before adding the spinach leaves. Remove the pan from the heat, and stir gently until the spinach leaves have wilted. Transfer the mixture to a suitable serving platter or bowl.

4. Scatter over the feta and avocado, as well as a sprinkling of salt and pepper and herbs. Serve with the dressing on the side.

Note: Add a handful of home-grown sprouts for extra goodness.

Photo Credit @Curtis Gallon

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