ROASTED AUTUMN HARVEST VEGETABLES WITH PEARL BARLEY

Autumn is in the air and I love witnessing the change of colours. This is a beautiful time of year with its vivid shades of rust, copper and burgundy transforming the landscape.

The days are so beautiful and full of colour, but it’s also becoming colder each day. It’s the time of year that we must begin to make our homes cozier as we will be spending more time indoors. This includes cooking warm healthy meals like soups and roasted vegetables.

One of my favourite autumn dishes is preparing a tray of harvest vegetables served on a bed of pearl barley. It’s warm, delicious and nourishing. It’s easy to prepare and you can enjoy it as a main dish or a side. It’s also delicious the next day packed in a takeaway lunch.

I make mine with seasonal autumn vegetables like butternut squash, beetroot, brussel sprouts and red onions. Or you can add any of your favourite vegetables that are in season.

To make this dish even more comforting and nutritious I sprinkle it with my special cinnamon spice blend. It includes organic antioxidant spices like cinnamon, ginger, clove, allspice, mace, nutmeg and cardamom.

JUMP TO RECIPE

HEALTH BENEFITS

Butternut Squash is anti-inflammatory, high in beta carotene, fat-free and high in fibre which helps with blood-sugar management for diabetics. Squash also has a low-glycemic index.

Brussel Sprouts help to increase the liver's natural detoxification enzymes. They also contain phytonutrients that may help to lower inflammation and reduce the risk of developing cancer. They are high in vitamin C and a source of healthy plant-based protein.

Red Onions are antibacterial, rich in antioxidants and high in quercetin which helps to fight inflammation and boost the immune system.

Beetroot is high in antioxidants and rich in folate which helps cells grow and function. Beets also help to regulate blood glucose levels.

Pearl Barley is an ancient grain that is high in a soluble fibre known as beta-glucan which is great for heart health and lowering cholesterol. It’s also high in selenium, magnesium and B vitamins. Barley does contain gluten so avoid it if you are celiac or on a gluten-free diet.

HOW TO MAKE ROASTED AUTUMN HARVEST VEGETABLES

Begin by preheating the oven to 375 degrees. Next, you will need to peel and chop all of the vegetables. Peel the butternut squash and slice it in half. Remove the seeds and slice them into 1 cm thick slices. Next, clean the brussel sprouts. Take off the outer layer, and the ends and cut them in half.

Slice the onion and beets into thick slices no bigger than 1 cm wide otherwise, they won’t cook right through and you will have crunchy beets. I prefer them cooked right through and soft.

Once the vegetables are chopped layer them onto a baking sheet and sprinkle with a pinch of sea salt and cinnamon spice. Next, drizzle some olive oil over all the vegetables and spread using a pastry brush. Or if you don't have one just use your fingers. The idea is to coat all of the vegetables with a very thin later of olive oil.

Place the tray in the oven and bake at 375 degrees for 40 to 45 minutes or until the vegetables are tender.

At this point, while the vegetables are roasting in the oven you can cook the pearl barley as per package instructions. Once the barley is ready put it aside to layer it under the roasted vegetables.

If you want to add nuts to this dish pecans are great with this roasted harvest vegetable recipe. You can add pecans that have already been toasted at the end when plating.

Or, to toast them yourself, you will need to add raw pecans to the vegetables while they are roasting 10 minutes before the end of the cooking time. Turn them halfway through and make sure you check on them so that they don’t burn.

It’s always easier to use nuts that have already been toasted, but this is a simple way to do it while you are roasting the veggies.

The vegetables are done when you can pierce them easily with a fork. Once ready layer the vegetables on top of the pearl barley and serve with a drizzle of olive oil.

This autumn vegetable recipe is a delicious and nutritious plant-based meal that is comforting and will give you the nutrients your body needs to stay healthy as the season gets colder. Plus, it’s so easy to prepare you will want to make it every week from now until the weather is warm again.

Enjoy!

FOR THE STEP BY STEP METHOD PLEASE SEE THE RECIPE CARD BELOW.

Autumn Harvest Vegetables With Pearl Barley

Yield: 4

Author: Michelle Pedullà

Prep time: 15 MinCook time: 45 MinTotal time: 1 Hour

Ingredients

1 cup pearl barley
1 small butternut squash
1 cup pecans (optional)
1 cup brussel sprouts
1 red onion
3 large beets
1 tbsp olive oil
1 tsp sea salt
1 tsp cinnamon spice

Instructions

Step 1: Preheat the oven to 375 degrees.
Step 2: Peel the butternut squash and slice in half. Remove the seeds and slice into 1 cm thick slices.
Step 3: Clean the brussel sprouts, take off the outer layer and clean off the ends then cut them in half.
Step 4: Slice the onion and beets into thick slices about 1 cm wide.
Step 5: Once the vegetables are chopped layer them onto a baking sheet and sprinkle with salt and cinnamon spice.
Step 6: Next drizzle the olive oil over the vegetables.
Step 7: Bake in the oven at 375 degrees for 40 to 45 minutes.
Step 8: At this point while the vegetables are roasting in the oven you can cook the pearl barley as per package instructions. Once ready put aside to layer and serve with the roasted vegetables.
Step 9: If using nuts you can add toasted pecans before serving or to toast them yourself add raw pecans onto the vegetables 10 minutes before the end of the cooking time turning them halfway through.
Step 10: The vegetables are ready when you can pierce them easily with a fork. Once cooked to your liking remove from oven and layer the vegetables on top of the pearl barley. Serve hot with a drizzle of olive oil on top. Enjoy!