Barley Mushroom Pilaf with Radishes and Lima Beans

Barley and mushrooms are a classic savory combo. Incorporating lima beans and cooked radishes makes for a colorful, delicately flavored whole food plant-based dish with cozy hippie farm vibes. This oil-free recipe is great for make-ahead meal prep.

WHY I LOVE IT

I’m a huge barley and mushroom fan going back to before becoming vegan and whole food plant-based. The first time I put together this this duo at home was when I made a New York Times recipe vegetarian for barley mushroom risotto. My idea for this recipe was to add some color to this classic earth-toned combination and get some legumes into the dish while I’m at it. Cooked radishes are an inexpensive and underappreciated ingredient that works exceptionally well in this dish. Even people who don’t like the slightly harsh bite of raw radishes are usually surprised by how much they enjoy the slightly sweet taste of cooked radishes. Their taste and texture reminds me of water chestnuts used in Asian cuisine. Fresh lemon juice balances and brightens the earthiness of this pilaf like no other ingredient could. I love the delicate flavors, varied textures and homey sensibility of this dish.

HULLED VS PEARLED BARLEY

Whole grain barley, commonly known as hulled barley, is one of the most nourishing grains on the planet. Unfortunately most grocery stores in the US only carry pearled barley. You can order whole barley online like I did but that can get fairly pricey especially if you get organic. The good news is that pearled barley is also very nutritious, even if it’s not quite up there with hulled, and will be just fine in this dish.

BARLEY ALTERNATIVES

Because this recipe requires that the grain be cooked separately, you can substitute barley with any grain you like without needing to adjust anything else about the recipe. Ancient grains like farro or spelt berries would be a great substitute for barley in this dish. For a gluten-free version you could use quinoa, brown or red rice, buckwheat groats or millet.

WHY FROZEN LIMA BEANS?

Frozen lima beans are inexpensive and widely available in US grocery stores. They’re easy to prepare and I think they taste better than canned. If you don’t have access to frozen lima beans you can use canned instead.

LIMA BEAN SUBSTITUTES

Any number of beans would taste great in this recipe, but if you want to stick with my aesthetic the best substitute would be shelled edamame. You could also use peas or chopped green beans which would look and taste great but lower the protein ratio decreasing the main dish potential of this recipe.

MUSHROOM OPTIONS

This recipe doesn’t require fancy expensive mushrooms. Plain white button mushrooms, cremini or baby bella mushrooms are all great choices. Baby bella mushrooms are what I used when making the dish in the photos. If you want to go for something a little fancier, most other mushrooms would also work. Shiitake, trumpet or chanterelle mushrooms would all be fantastic in this recipe.

UMAMI PACKED SAUCE

The wet seasoning blend, or sauce, is essential for creating the deep umami flavor of this pilaf. Coconut aminos and a small amount of vegetable broth makes for a base that’s grounded in earthy umami flavor. Smoked paprika adds a lovely smokiness that’s reminiscent of the way non-vegan cooks sometimes use small amounts of smoked meats in vegetable dishes. It may seem redundant to use onion and garlic powder in a recipe that already contains fresh onions and garlic, but trust me on this, you’re building extra layers of plant-based flavor. Thyme adds even more depth. If you have hot sauce, I highly recommend using it but it’s not essential. You can also use a small amount of cayenne pepper instead of hot sauce.

COCONUT AMINOS & ALTERNATIVES

Coconut aminos is a dark, savory liquid seasoning that’s a great soy-free, gluten-free, lower-sodium alternative to traditional soy sauce. A notable difference between coconut aminos and soy sauce or tamari is that coconut aminos is a somewhat sweet condiment. I’m a big fan of coconut aminos and love it in this recipe, but you can use low-sodium soy sauce or tamari instead. Keep in mind that this dish is notably less sweet if you go with soy sauce or tamari. Less sweetness may be preferable to some, but if you want to use soy sauce or tamari but like sweetness, just add 2 teaspoons of maple syrup or another sweetener to the the seasoning blend.

HOW TO SAUTÉ WITHOUT OIL

Sautéing without using oil is easier and more effective than most people realize. The important thing to remember is that you’re going to need a decent amount of liquid, usually water or broth, standing by at the ready next to your cooking surface so you can add a little bit at a time as you go along. I like to use a pyrex measuring cup to hold my liquid because it has a spout and I can keep track of how much liquid I’ve used for future reference. How much extra liquid you need will depend on the recipe and the type of cookware you’re using. In this recipe I suggest having more vegetable stock on hand than you’ll probably need.

I find that oil-fee sautéing works best over medium-high or high heat. Begin by placing a pot or pan over high heat. Then add 2 to 3 tablespoons of liquid. As soon as the liquid starts boiling, add the food you want to sauté. Using a large wooden spoon or other heat-proof stirring utensil, toss the food around in the thin layer of boiling liquid just like you would if you were using oil. As soon as you notice that the liquid has almost completely boiled away, add another tablespoon or two of liquid and continue tossing until most of the liquid has boiled away again. Then add liquid, one to two tablespoons at a time, followed by tossing. Repeat this sequence as many times as necessary until food is cooked to the desired level.

OIL-FREE SAUTÉING IN THIS RECIPE

Begin by pouring approximately three tablespoons of vegetable broth to a rolling boil over medium-high heat. Keep the remaining broth close at hand. Add the onions and sauté for about 6 minutes until translucent. Whenever you see that the onions are starting to stick to the pan add a little bit more broth. Once the onions are translucent, add the mushrooms, radishes and garlic and continue to sauté for another 7 to 8 minutes, adding little bits of stock as you go to prevent sticking. Mushrooms release a lot of liquid so once they get going you probably won’t need to add much more vegetable broth. Exactly how long you sauté depends on just how well done you like your mushrooms. I like my mushrooms quite well done so that they’re dense and shrunken down, but many people prefer their mushrooms on the tender and juicy side.

INCORPORATING REMAINING INGREDIENTS

Now it’s just a matter of adding the remaining ingredients and making sure that they’re heated all the way through and evenly distributed. The sauce goes in first because you want the sauce to get hot and a little bubbly before adding the barley and lima beans. Letting the sauce bubble takes less than a minute. Turn off the heat before adding the barley and lima beans. Mix in the barley and lima beans until all ingredients are evenly coated with the sauce. Finally add the parsley and lemon juice. The amount of lemon juice you need is a matter of personal preference. I recommend starting with about 2 tablespoons of lemon juice, about the amount of juice in half of one large lemon, then tasting the pilaf before deciding if you want to add more.

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