Fancy yourself a nice, warming bowl of nourishment? Because I know I do! This is such a healthy and nutritious bowl and it is so simple to make. With just a little bit of time, and just a few ingredients, you too could enjoy this incredible bell pepper and pearl barley bowl. I feel so full after eating this, and it keeps me satisfied for hours after consumption! It is definitely one of my new favourite lunch recipes, because it is packed with so much goodness. I hope you enjoy it as much as I do!
I love the consistency and texture of pearl parley. It has a lot of bite, and has such a warming, nutty flavour. I tend to add it to salads and nourish bowls as it is a very filling carb with multiple health benefits. Pearl barley has been said to reduce cholesterol and help with digestion due to its fibre content. I have also used quinoa, couscous and bulgur wheat in this recipe, and they all taste amazing! The convenience of couscous usually sways me since it is so quick and simple to prepare. For this recipe, I find that pearl barley is a great base because I love the size of the grain, and it never fails to fill me up!
If you enjoyed this bell pepper and pearl barley bowl, consider checking out my other lunch and dinner recipes:
- Pizza dough and sauce
- Quinoa and tofu salad bowl
- Pad Thai with prawns
- Microwave wedges
- Smoky fried tofu
- Tofu, okra and aubergine curry
- Sweet potato gnocchi
- Potato soup with bacon
- Lemon and dill baked salmon
- Sweet soy air fryer tofu
- Rice noodle salad
- Roasted tomato and basil soup
- Superfood kale, potato and spinach
- Carrot and sweet potato soup
- Air fryer bbq chicken tenders
- Air fryer sweet potato dough balls
- Spaghetti Bolognese
- One pan lemon and olive chicken
The vegetable stock cube I use in this recipe is from Bay’s Kitchen. I have discount codes for you to use if you would like any of their products. Code thelazylowfodmap5 will get you 5% off when you spend over £25, and thelazylowfodmap10 will get you 10% off when spending over £40. Alternatively, if you wanted to purchase any of their products on the website Well Easy, code THELAZYLOWFODMAP will get you a whole £10 off when spending £50. All of Bay’s Kitchen products are low FODMAP and IBS approved. I use them all the time in my cooking. For example, my Air Fryer BBQ Chicken Tenders were made using the Bay’s Kitchen BBQ Sauce!
I think I have an obsession with okra! It is so delicious and has such a great texture when prepared correctly. Okra is a great source of nutrients, helps to lower inflammation in the body and has been said to reduce the risk of heart disease. With all of my meals, I try to “eat the rainbow”, since this ensures that I am getting in a huge range of nutrients, which is really important to help my body function at its best. I usually focus on adding greens to my meals, since they are often have the highest nutrient density, and it is very easy to incorporate them into meals. I recommend you try the same, and see how your thrives on the boost of nutrients you are supplying to it!
Extra ingredients you could add to your bell pepper and pearl barley bowl:
- Cinnamon- to add some more warmth to the dish
- Roasted chopped peanuts (to serve)
- Chicken
- Tofu or tempeh
- Beef mince
- Chorizo
- Chopped tomatoes (tinned)- to get a more saucy consistency
- Carrots
- Zucchini
- Aubergine
- Potatoes
I think that one of the most essential parts of this recipe is to remember to load up your pearl barley with seasonings! I used to be one of those people who just season the main element of the meal, and use that to help incorporate flavour into the base of my meal. But, it’s an absolute game changer to season your carb/base too. I like to think of it as though I’m seasoning it, as if I were going to eat the carb on it’s own! This just helps to elevate your dish and take your meal to the next level, and it allows each element of your dish to have its own flavour profile and moment to shine!
Ingredients: (serves 2)
- 1 cup pearl barley
- 1/2 tsp smoked paprika
- 1 tsp dried thyme
- 1 tsp oregano
- 1 tbsp gluten free soy sauce
- 1 egg to serve
- fresh parsley to serve
- sunflower seeds to serve
- walnuts to serve
Sauce:
- 2 tbsp tomato puree
- 1/3 cup water
- 1 red bell pepper
- 1 tomato
- 2 tbsp gluten free soy sauce
- 1 tbsp Bay’s Kitchen vegetable stock
- 1/2 cup okra (fresh or frozen)
- 1 tsp smoked paprika
- salt
- pepper
Method:
Step 1: cook your pearl barley as per the instructions on the packet.
Step 2: in an oiled pan, add in your roughly chopped bell pepper. Stir fry for 2 mins.
Step 3: add in your tomato puree, water, soy sauce, stock and smoked paprika. Leave to simmer for 5 mins.
Step 4: add in your okra, salt and pepper. Continue to simmer for 5 mins.
Step 5: add in your chopped tomato, then season with salt and pepper.
Step 6: stir the herbs and spices into your drained pearl barley.
Enjoy with some fresh parsley and an egg on the side! Best served fresh after cooking, but the dish can be stored for up to 3 days in an airtight container in the fridge.
Let me know how you enjoy your bell pepper and pearl barley bowl! DM over your pictures to my Instagram TheLazyLowFODMAP, or tag me in your posts so that I see them!
