Trying to include more vegetables into your day to optimize your kidney health but sick of the same old salad? Our Roasted Veggie and Barley Bowl is the perfect solution for a kidney friendly diet! Enjoy this dish served hot, or make it ahead for lunch the next day, it’s just as tasty served cold.
Why we love this kidney friendly veggie and barley bowl!
Chock full of flavor and different textures, this whole grain and vegetable bowl is temptingly tasty yet low in sodium. It’s also low in protein, making it a great choice for those following a low protein diet to preserve kidney function! Even though it’s low in protein, don’t be fooled. It’s full of fiber and healthy fat making it ultra satisfying!
Customize this recipe to suit your needs and taste. Avoiding gluten? Try swapping barley for a gluten free grain like rice or quinoa. Broccoli and carrots not your favorite vegetables? Swap them out for whatever vegetables you like, the sky is the limit!
Wondering if you can include whole grains on a Renal Diet?
We get this question a lot! It’s true that whole grains are higher in potassium and phosphorus than refined grains. That’s because refined grains are stripped of the bran and germ where the fiber, vitamins, and minerals are found. However, the phosphorus that is found in plants is bound to phytate and humans absorb less than 50% of plant-based sources of phosphorus.
We use pearled barley in this recipe, the refined version, to save on cooking time. Pearled barley has much more fiber and nutrition compared to other refined grains. One cup of cooked pearled barley only contains 150 mg Potassium! The entire dish clocks in at 600 mg of Potassium, for one meal that’s perfectly acceptable for even a low potassium (2000 mg) diet!
Plant foods are high in fiber which helps to promote gut health and regularity. Great news because one of the ways we get rid of potassium is through stool, making regular bowel movements an important factor in managing potassium!
It’s important to remember that not everyone with chronic kidney disease needs to limit the amount of potassium in their diet. If you are looking for some clarity on what foods are best for you, join our monthly class! Or, consider booking a consultation with one of our amazing Renal Dietitians!
Roasted Veggie & Barley Bowl
Getting tired of salads and looking for a new way to eat more vegetables at lunch? This Roasted Veggie and Barley Bowl is the perfect solution!
Recipe developed by Clarissa Paimanta, RD and tested by Jessica Prohn, MS, RD, CSR, LDN.
Course: Main
Cuisine: American, Ethnic, Mediterranean
Keyword: Low Calorie, Low Phosphorus, Low Potassium, Low Protein, Low Sodium, Plant-Based
Diet Type: CKD, Dialysis, VLPD
Servings: 4 servings
Calories: 398kcal
Author: Clarissa Paimanta, RD
Ingredients
- 2 cups broccoli florets
- 3 medium carrots peeled and chopped
- 2 tablespoons avocado oil
- 1 teaspoon oregano
- 1 lemon juiced (about 4 tablespoons total), divided
- ¼ teaspoon salt and pepper to taste
Barley:
- ⅔ cup pearled barley dry
- 2 cups low sodium vegetable broth or water
Tahini Dressing:
- 2 tablespoons tahini
- 2 tablespoons extra virgin olive oil
- 1 teaspoon maple syrup
- ⅛ teaspoon black pepper to taste
Toppings
- 3 cups arugula
- 4 tablespoons sunflower seeds unsalted, dry roasted
Instructions
Prepare the barley: rinse barley and drain well. Place barley and vegetable broth in a small saucepan and bring to a boil over high heat. Keep an eye on this so it does not boil over. Once at a boil, lower the heat to maintain a simmer and cover. Allow to cook for 25-30 minutes or per package instructions. Add more water if the pan dries out, then drain any excess water after the barley is cooked. Cooked barley should have tripled in volume and become soft and chewy in texture. Fluff with a fork then set aside.
While barley is cooking, preheat the oven to 400℉ and line a baking sheet with parchment paper.
Transfer broccoli and carrots onto the parchment paper. Drizzle oil and season with oregano, the juice of half a lemon (about 2 tablespoons), and salt and pepper. Toss to coat and arrange seasoned vegetables in a single layer, spacing them out as much as possible.
Roast in the oven for 20-25 minutes, tossing halfway through at the 10 minute mark.
While waiting for the barley and vegetables to cook, prepare the tahini dressing: mix tahini, olive oil, maple syrup, black pepper, and the juice of the other half of the lemon (about 2 tablespoons) in a small bowl. Add water or more olive oil as needed to thin out the dressing.
Assemble your bowl: divide cooked barley into four bowls or containers. Top with roasted vegetables, arugula, and roasted sunflower seeds. Drizzle tahini dressing right before serving. Store your bowls separately from dressing in an airtight container in the fridge for up to 3-4 days.
Variations:
No potassium restriction? Feel free to add roasted chickpeas, avocado, and/or more vegetables like sweet potato, butternut squash, brussels sprouts, or asparagus.
Other grains: This bowl works well with cooked quinoa, wild or brown rice, or even couscous. Hulled barley also works well in this recipe, but it will require a longer time to cook, about 40-50 minutes.
Notes
You may have heard that nuts, beans, and whole grains are not a great choice for a kidney-friendly diet because they are high in phosphorus. Wondering why we include them in many of our recipes?We include beans, nuts, and whole grains because only about 40% of phosphorus found inthese plant foods are absorbed by humans. This makes them a good fit for most people's diets! If you have questions about adding these foods to your diet, please reach out to your dietitian.
Nutrition
Calories: 398kcal | Carbohydrates: 41g | Protein: 9g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 13g | Sodium: 203mg | Potassium: 561mg | Fiber: 10g | Sugar: 6g | Vitamin A: 8309IU | Vitamin C: 51mg | Calcium: 100mg | Iron: 3mg
Tried this recipe?Mention @KNI_Care or tag #KNIrecipes!
KidneyRD Verdict
I’ll be making this dish again and again! I loved the mix of flavors from nutty tahini to the pop of citrus from the lemon. The variety of textures from the warm roasted veggies, crunchy sunflower seeds, and chewy barley made each bite a delight!
This Roasted Veggie & Barley Bowl did not disappoint. The leftovers made meal prep for the week super easy and I enjoyed this dish just as much cold as I did warm. If you try this recipe, let us know what you think in the comments below!
ALL information you read onKidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure, or prevent any disease.
