Mushroom and Barley Stew

Mushroom and Barley Stew is a hearty, earthy dish featuring barley and mushrooms simmered in a savory broth, often with onions, carrots, celery, and herbs. It has roots in Eastern European and Jewish cuisine, where barley was a staple grain for its affordability and nourishing properties.

🍳 View the full Mushroom and Barley Stew recipe →

🍽️ Nutrition at a glance

This stew is a good source of complex carbohydrates and dietary fiber from the barley, with moderate protein from the mushrooms and minimal fat. A typical serving provides around 200-250 calories, along with key nutrients like B vitamins, selenium, and iron.

Nutrition breakdown

Calories	180 kcal
Protein	8 g
Carbs	32 g
Fat	3 g
Fiber	6 g
Sugar	4 g
Sodium	480 mg
Potassium	350 mg
Iron	2.5 mg
Niacin (B3)	4.0 mg
Phosphorus	150 mg
Magnesium	40 mg
Zinc	1.8 mg
Copper	0.3 mg
Selenium	12 mcg

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

💡 What's interesting

Culturally, barley has been a symbol of sustenance and resilience in many traditions, often associated with peasant food that evolved into comfort classics. Nutritionally, the combination of barley and mushrooms creates a complete protein profile and offers prebiotic benefits for gut health.