Josie Porter’s umami barley with soy-glazed salmon recipe

This dish is creamy, nutty and packed with umami

This creamy barley bowl is the kind of meal that feels substantial without being overly heavy, with plenty of texture and flavour in every bowl.

“The miso-infused orzo pairs perfectly with tender roasted aubergine and silky salmon glazed with soy and honey,” says Josie <internal link>. It’s packed with 26g protein, 6g fibre and 4+ plants. Bonus: miso is fermented, so it gives your gut some love too. The main prebiotics in this recipe come from the fructans in the garlic and onion, pectin in the aubergine and the beta-glucans in the barley.

For the salmon

2 tbsp soy sauce
1 tbsp honey or maple syrup
1 garlic clove, grated
½ chilli, chopped (optional)
4 salmon fillets (about 150g each)

For the barley

1 large aubergine, cubed
1 tbsp sesame oil, plus olive oil for frying
1 large onion, finely diced
2 garlic cloves, grated
200g chestnut mushrooms, sliced
250g barley
750ml warm vegetable stock, mixed with 1 tbsp miso paste
1 tbsp tahini, plus extra to serve
Handful of chives, chopped
Salt and black pepper, to taste

Nutrition Facts

Protein 26g
Fibre 6g
Plant-based 4+

Prep Time

15 minutes

Cook Time

25 minutes

Servings

Method

1 Combine the soy sauce, honey or maple syrup, garlic and chilli (if using) in a shallow bowl. Add the salmon, flesh side down and let it marinate while you prep the rest.

2 Preheat the oven to 220°C/200°C fan. Toss the aubergine cubes with the sesame oil and some salt and pepper and roast for 20-25 minutes until golden and tender (or air fry at 200°C for 15 minutes).

3 Drizzle olive oil in a large pan over a medium heat. Sauté the onion and garlic until soft, then add the mushrooms and cook until they release their liquid. Stir in the barley and pour in the miso-infused stock. Cook for 20 minutes until creamy and tender.

4 Cook the salmon in the air fryer at 180°C for 8-9 minutes (or in the oven or pan-fry on the hob).

5 Stir the roasted aubergine, tahini and most of the chives into the barley. Divide between bowls, top each with a salmon fillet and finish with extra tahini and chives.

Get involved

Josie Porter is a registered dietitian specialising in weight management and women’s health. Recipe taken from How Not to Take Supplements, available to buy now.