Barley and Mushroom Stew

Barley and Mushroom Stew is a hearty, earthy dish that combines chewy pearl barley with savory mushrooms, often simmered with onions, carrots, celery, and herbs in a vegetable or mushroom broth. It is a comforting, rustic stew found in various forms across European and North American cuisines, particularly valued in colder climates for its warming qualities.

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🍽️ Nutrition at a glance

This stew is a good source of complex carbohydrates from the barley, providing sustained energy, and is typically low in fat while offering dietary fiber, B vitamins, and minerals like selenium and potassium from the mushrooms. A standard serving (about 1.5 cups) generally ranges from 250 to 350 calories, depending on the specific recipe and broth used.

Nutrition breakdown

Calories	180 kcal
Protein	7 g
Carbs	32 g
Fat	3 g
Fiber	6 g
Sugar	4 g
Sodium	480 mg
Potassium	450 mg
Iron	2.5 mg
Phosphorus	150 mg
Magnesium	60 mg
Niacin (B3)	3 mg
Selenium	12 mcg
Copper	0.4 mg
Manganese	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Barley is one of the oldest cultivated grains, historically a staple in many ancient diets, and when combined with mushrooms, it creates a dish that's not only flavorful but also nutritionally complementary—mushrooms add umami depth and are a rare non-animal source of vitamin D when exposed to sunlight. This stew is also a classic example of 'peasant food' that has gained modern popularity as a nutritious, plant-forward meal.