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Black Nile Barley can be found in the bulk section of most grocery stores. It is grown here locally in the Pacific Northwest by Lentz Spelt Farms who brought back many varieties of ancestral crops like Emmer, Einkorn and this Black Nile Barley.
The blackish deep purple pigment of Black Nile Barley contains high levels of the antioxidant, anthocyanin. Anthocyanin is also found in red beets and purple cabbage.
Sunchokes, also called Jerusalem Artichokes, are available for a short period of time at our local farmers markets and at upscale grocery stores. Locally, Urban Eden Farm grows them, and these little guys are theirs.
Sunchokes, if unfamiliar, are basically the root or tuber of a perennial sunflower. Starchy like a potato, they actually taste nutty and earthy, much like an artichoke.
People often mistake them for ginger, because they look so similar. Sunchokes are delicious…but eat them in small doses, because they can give you digestive issues… like beans do. A half cup serving per person is a good place to start, and you probably should not make them on date night.
Hopefully, I haven’t talked you out of trying them, because they truly are delicious. They love being paired with mushrooms. If you can’t get your hands on sunchokes, substitute parsnips, beets, fingerling potatoes or any other roasting vegetable.
Give the sunchokes a good scrubbing. Dry them well. I actually don’t peel them. Cut into ½ inch thick pieces.
Add mushrooms or parsnips, and any other stray vegetable to the roasting mix.
While the veggies are roasting, make the Zaatar spiced tahini sauce.
Saute an onion until golden and caramelized.
Add lacinato kale.
Slice the kale into fine strips.
Add to the onions and toss and wilt for just a few minutes.
Roasted Sunchoke and Barley Bowl with mushrooms, parsnips and kale, drizzled with a Zaatar Tahini Sauce – a healthy vegan plant-based bowl, perfect for fall!
- 4 cups Cooked Whole Grains (Black barley, wheat berries, guinoa, brown rice…etc)
- 12 ounces sunchokes
- 1/2 lb mushrooms- cut in half
- 1–2 large parsnips-diced
- 1 T Olive Oil for roasting
- 1 bunch lacinato kale- thinly sliced
- 1 medium onion- thinly sliced
- 1 T Olive Oil for sautéing
Zaatar Tahini Sauce
- Pre-heat oven to 450F
- Wash and scrub the sunchokes. Dry well. Leaving skins on, cut into ½ inch thick bite sized pieces.
- Peel parsnips and dice into ½ inch cubes.
- Cut mushrooms into 1 inch pieces ( cut in half).
- Toss each separately in a small bowl with a little olive oil, salt and pepper. Place on a parchment lined baking sheet in separate rows and place the hot oven.
- Check the mushrooms after 10 minutes, and remove them early. Bake the sun chokes/ parsnips until golden and crispy, another 10 minutes.
- While the veggies are roasting, sauté the sliced onion in a large skillet, with 1 T oil, over medium high heat for 3 minutes, stirring often. Turn the heat down to medium and continue cooking until caramelized, about 5 minutes. Add kale. Lower heat to medium low, and toss kale with the onions, and cook for just a few minutes, until lightly wilted. Season with salt and pepper.
- Make Tahini Sauce. Whisk all ingredients together in a small jar or bowl.
- Assemble the bowls. Divide the warm grain among 4 bowls. Divide the veggies. Drizzle with tahini sauce.
Feel free to swap out other grains and veggies!
- Calories: 445
Keywords: barley bowl, vegan bowl, sunchoke and barley bowl, vegan buddha bowl, sunchoke recipes