Savory Barley and Vegetable Mash
Savory Barley and Vegetable Mash is a hearty, plant-based dish that combines cooked pearl barley with mashed or finely chopped vegetables like carrots, celery, onions, and sometimes peas or parsnips. It's a comforting, rustic preparation common in European and British home cooking, often served as a side or a light main course.
🍳 View the full Savory Barley and Vegetable Mash recipe →
🍽️ Nutrition at a glance
This dish is moderately high in complex carbohydrates and dietary fiber, with a low fat content and a modest amount of plant-based protein. A typical serving provides key nutrients like B vitamins, iron, and potassium, with a calorie range of approximately 200-250 kcal per cup.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 6 g |
| Carbs | 42 g |
| Fat | 3 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Niacin (B3) | 3 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 30 mcg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Barley is one of the oldest cultivated grains, and its use in a mash highlights its creamy, nutty texture when cooked, making it a nutritious gluten-containing alternative to potato or rice-based sides.
🍽️ Related dishes
AI estimate may be inaccurate · Terms