⏱ 90 min total

Barley, Spinach, and Mushrooms

Name: Barley, Spinach, and Mushrooms
Prep time: 20 min
Cook time: 70 min
Total time: 90 min
Yield: 1 serving
Ingredients: ¼ cup Barley; 3 ¾ oz Vegetable broth; ¼ cup Water; ¼ tsp, leaves Thyme; ½ tbsp Olive oil; ⅛ cup, chopped Onion; ⅛ cup, pieces or slices White mushrooms; ½ cloves, minced Garlic; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; ⅛ tsp Thyme; ¼ cup White beans; ⅛ tbsp Balsamic vinegar; ½ cup Spinach; ¹⁄₁₆ cup Parmesan cheese

Per 1 serving · 341 g · 15 ingredients

Calories

357

18%
of a 2,000 cal day

Protein
14g
15% of calories
Carbs
58g
63% of calories
Fat
9.1g
22% of calories

Portion

At a glance

One serving of Barley, Spinach, and Mushrooms (341 g) has 357 calories, with 14 g of protein, 58 g of carbohydrates and 9.1 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (27% DV), dietary fiber (42% DV) and Vitamin K (70% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g

105cal

low energy density

Protein per 100 cal

3.8g

Net carbs

46g

carbs minus fiber

Fiber

12g

2 g sugar

High in

20%+ of the daily value

Protein27%
Dietary fiber42%
Vitamin K70%
Vitamin B621%
Folate (B9)22%
Iron52%

Good source of

10–19% of the daily value

Vitamin E12%
Thiamine14%
Riboflavin (B2)16%
Niacin18%
Pantothenic acid10%
Calcium15%

Watch

20%+ of the daily value

Sodium29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 70 min

1
Combine the barley, vegetable broth, water, and dried thyme in a medium pot. Bring to a boil, then reduce to a gentle simmer, cover, and cook until tender, 50–60 minutes. Fluff and keep warm.
2
Meanwhile, warm the olive oil in a large sauté pan over medium-high heat. Add the onions and cook, stirring occasionally, until nicely caramelized.
3
Add the mushrooms and garlic; cook until the mushrooms release their moisture and begin to brown, about 2–3 minutes.
4
Season with salt, black pepper, and fresh thyme, then reduce the heat to medium.
5
Fold in the cooked barley and stir until evenly combined.
6
Add the white beans; if using canned, drain and rinse first. Stir gently to avoid breaking them.
7
Stir in the balsamic vinegar and let it reduce slightly, 30–60 seconds.
8
When the beans are heated through, remove from the heat and add the spinach, tossing until just wilted.
9
Stir in the Parmesan until melted and creamy. Taste and adjust seasoning as needed.
10
Serve hot.

Vitamins & minerals

Amounts for 1 serving (341 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	83 μg	9%
Vitamin C	7 mg	7%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	12%
Vitamin K	84 μg	70%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.2 mg	16%
Niacin	3 mg	18%
Vitamin B6	0.3 mg	21%
Folate (B9)	90 μg	22%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.5 mg	10%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	154 mg	15%
Iron	4 mg	52%
Potassium	620 mg	13%
Magnesium	92 mg	22%
Phosphorus	231 mg	33%
Zinc	2 mg	20%
Copper	0.4 mg	45%
Manganese	1 mg	53%
Selenium	22 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	863 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	11 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 357 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

68min
Walking (3.5 mph)
43min
Cycling (moderate)
30min
Running (6 mph)
50min
Swimming laps

Common questions

How many calories are in Barley, Spinach, and Mushrooms?

One serving of Barley, Spinach, and Mushrooms (1 serving) has 357 calories, which works out to 105 calories per 100 g. That is about 18% of a 2,000-calorie day.

Are Barley, Spinach, and Mushrooms high in protein?

It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Barley, Spinach, and Mushrooms keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Barley, Spinach, and Mushrooms?

677 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Barley, Spinach, and Mushrooms?

2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (341 g)

Calories357

% Daily Value*

Total fat 9.1g	12%
Saturated fat 1.9g	10%
Trans fat 0g
Cholesterol 3.6mg	1%
Sodium 677mg	29%
Total carbohydrate 58g	21%
Dietary fiber 12g	42%
Total sugars 2g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all