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! 
This Roasted Sunchoke and Black Nile Barley Bowl, with kale, mushrooms and parsnips & a Zaatar spiced Tahini Sauce is perfect for fall! Vegan and Nutritious! | www.feastingathome.com
This hearty, nutritious fall harvest bowl has become one of my favorites because of the layers of earthy flavors and toothsome textures.  Black Nile Barley is the foundation for this bowl, but any cooked grain can be used its place.
I love the chewy poppy texture of this ancient grain, now being grown locally. Sunchokes, also called Jerusalem artichokes,  are roasted in the oven until crispy, along with parsnip and mushrooms, adding a delicious nuttiness.
 A generous amount of lacinato kale is wilted. The bowls are assembled and drizzled with a relatively low fat zaatar spiced tahini sauce, and you end up with a healthy satisfying vegan meal, in less than 30 minutes ( if using pre-cooked grains).
 Any leftovers can be tossed with baby spinach or greens for a hearty fall salad the next day.

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.

To cook the barley, simmer 1 C in 3 Cups boiling water for 1 hour, until tender yet still chewy. Rinse with hot water.  If you can, soak the barley overnight first to decrease cooking time.

 

This Roasted Sunchoke and Black Nile Barley Bowl, with kale, mushrooms and parsnips & a Zaatar spiced Tahini Sauce is perfect for fall! Vegan and Nutritious!

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.

This Roasted Sunchoke and Black Nile Barley Bowl, with kale, mushrooms and parsnips & a Zaatar spiced Tahini Sauce is perfect for fall! Vegan and Nutritious!
Toss each with a little olive oil, salt and pepper and place on a parchment lined baking sheet. I keep them separate because the mushrooms cook faster, so they are easier to take them out a few minutes early.

While the veggies are roasting, make the Zaatar spiced tahini sauce.

Saute an onion until golden and caramelized.

Add lacinato kale.

This Roasted Sunchoke and Black Nile Barley Bowl, with kale, mushrooms and parsnips & a Zaatar spiced Tahini Sauce is perfect for fall! Vegan and Nutritious!

Slice the kale into fine strips.

Add to the onions and toss and wilt for just a few minutes.

Place a cup of barley in each bowl and divide the veggies.
Drizzle with the flavorful zaatar spiced tahini sauce.
This Roasted Sunchoke and Black Nile Barley Bowl, with kale, mushrooms and parsnips & a Zaatar spiced Tahini Sauce is perfect for fall! Vegan and Nutritious!
This Roasted Sunchoke and Black Nile Barley Bowl, with kale, mushrooms and parsnips & a Zaatar spiced Tahini Sauce is perfect for fall! Vegan and Nutritious!
If you make this Sunchoke and Barley bowl, please let me know how you liked it in the comments below!
happy week!

 

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Roasted Sunchoke and Barley Bowl | www.feastingathome.com

Roasted Sunchoke and Barley Bowl


Description

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!


Ingredients

Scale
  • 4 Cups Cooked Whole Grains (Black barley, wheat berries, guinoa, brown rice…etc)
  • 12 ounces sunchokes
  • 1/2 lb mushrooms- cut in half
  • 12 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


Instructions

  1. Pre-heat oven to 450F
  2. Wash and scrub the sunchokes. Dry well. Leaving skins on, cut into ½ inch thick bite sized pieces.
  3. Peel parsnips and dice into ½ inch cubes.
  4. Cut mushrooms into 1 inch pieces ( cut in half).
  5. 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.
  6. Check the mushrooms after 10 minutes, and remove them early. Bake the sun chokes/ parsnips until golden and crispy, another 10 minutes.
  7. 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.
  8. Make Tahini Sauce. Whisk all ingredients together in a small jar or bowl.
  9. Assemble the bowls. Divide the warm grain among 4 bowls. Divide the veggies. Drizzle with tahini sauce.

Notes

Feel free to swap out other grains and veggies!


Nutrition

  • Calories: 445

Keywords: barley bowl, vegan bowl, sunchoke and barley bowl, vegan buddha bowl, sunchoke recipes

 

 

 

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. Have made this twice now. Restaurant-worthy delicious compared to the effort needed to make it, and a terrific use of what’s in season at my local CSA/farmer’s market now–and healthy too! You’ve given us many great recipes that have elevated my culinary results, thank you!

    1. Hey Christina, you could try another bean, like lentils, but the tahini sauce is pretty set on tahini?

      1. I found this worked well with dandelion greens pesto instead of tahini. I like it best with the tahini sauce but probably any salty creamy dressing will do!

  2. Easily modified to suit individual tastes… I used buckwheat and cabbage instead of barley and kale… the tastes and textures are great snd the Zatar sauce makes it, even without the sumac… eating this feels like doing something good for body, spirit, and Earth♥️

  3. Easily modified to suit individual tastes… I used buckwheat and cabbage instead of barley and kale… the tastes and textures are great snd the Zara’s sauce makes it, even without the sumac… eating this feels like doing something good for body, spirit, and Earth♥️

  4. I made this with red quinoa and subbed the parsnips and sunchokes with sweet potato and radish. The sauce is great… not the typical tahini sauce so it’s a nice change. Will definitely be making again.

  5. I haven’t had barley in such a long time but this may have tipped me over to walking over to the store to get some. This looks so warm and cozy. 🙂

  6. I love barley for just the texture treat that you mentioned. Great photos by the way–particularly of all the ingredients in a bowl. I realize I have never had sunchokes. I guess I better get with the program.

  7. This looks amazing and the addition of z’atar to the already delicious tahini dressing sounds amazing!

  8. You got me. I love this recipe as is, and as a template – so many variations on the theme possible. The recipe story is told beautifully thru your photographs. Repeat: I LOVE THIS. Thank you!