Barley Salad with Creamy Mushrooms | High in Vitamin D

We're back at it again with the Vitamin D.

But, why is Vitamin D so important in a vegan diet?

Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep our bones, teeth and muscles healthy. 

For a vegan diet, look for fortified foods like dairy free milks and yogurts - these guys are rich in key vitamins like D and B12. With your veggies, mushrooms are naturally high in Vitamin D. The level varies with each mushroom type, such as shiitake, portobello or chanterelle. You can even buy mushrooms that have been exposed to ultraviolet light, giving them even higher Vitamin D levels.

Here's a delicious, creamy lunch recipe that you can eat whilst working from home, or pop it into a container to have on the go. Just remember a fork!

 

Ingredients 

  • 1 cup of pearl barley
  • Pinch of salt and pepper
  • 1 tbsp thyme
  • 1 tbsp cilantro
  • 1 tbsp parsley
  • 2 shallots, thinly sliced into rings
  • ⅓ cup vegetable oil
  • 2 tablespoons olive oil
  • 4 ounces oyster mushrooms
  • 4 ounces of shiitake or chanterelle mushrooms
  • 3 garlic cloves, crushed
  • 3 tbsp dairy free butter
  • 2 tbsp fresh lemon juice
  • 50ml dairy free yogurt (look for fortified, such as Alpro Original)

Method

Step 1

Cook the barley in a medium pot of boiling salted water until tender, we recommend 20–30 minutes. Drain; spread out on a baking sheet and let cool.

Step 2

Meanwhile, cook shallots in vegetable oil in a small saucepan over medium-high heat, until golden brown,  for around 5–7 minutes. Then transfer shallots to paper towels to drain; season with salt. Let cool. Set shallot cooking oil aside.

Step 3

Heat olive oil in a large skillet over medium-high until just beginning to smoke. Arrange mushrooms in skillet in a single layer and cook, undisturbed, until undersides are golden brown, about 3 minutes. Season mushrooms with salt and pepper, toss, and continue to cook, tossing often and reducing heat as needed to avoid scorching, until golden brown all over, about 5 minutes longer.

 

Vegan Mushroom Lunch Recipe Vitamin D High

 

Step 4

Reduce heat to medium and add thyme and garlic to skillet. Using a slotted spoon, transfer mushrooms to a small bowl, leaving thyme and garlic behind.

Step 5

Toss cooled barley, cilantro, parsley, lemon juice, dairy free yogurt, and 2 Tbsp. reserved shallot oil in a large bowl to combine; season with salt and pepper. Add mushrooms; toss again to combine.

Step 6

Just before serving, top with fried shallots and optional dairy free parmesan. 

Step 7

Do Ahead: Store tightly wrapped at room temperature.

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