Lebanese-Inspired Barley and Herb Grain Bowl with Poached Lemon Chicken
A wholesome grain bowl featuring nutty barley, fresh Lebanese herbs, and seasonal vegetables, topped with tender lemon-poached chicken. This dish highlights traditional Lebanese flavors and uses poaching to create a light, flavorful protein complement—perfect for a healthy weeknight supper.
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Overview
This Lebanese-inspired grain bowl combines hearty pearl barley with a vibrant mix of fresh parsley, mint, and seasonal vegetables. The centerpiece is lemon-poached chicken breasts, gently cooked to retain moisture and infused with bright, zesty flavors. It's a nutritious, balanced meal that brings traditional Middle Eastern flavors to your weeknight table.
Why you’ll love it
- Nutritious and filling with fiber-rich barley and lean chicken.
- Fresh herbs and lemon give the dish a clean, bright taste.
- Poaching keeps the chicken moist without added fat.
- Flexible to accommodate seasonal vegetables you have on hand.
Ingredient notes
- Pearl barley: Provides a chewy texture and nutty flavor, and is high in fiber.
- Fresh herbs (parsley, mint): Essential to achieving the authentic Lebanese flavor profile.
- Lemon: Both zest and juice are used to infuse brightness in the chicken and throughout the bowl.
- Seasonal vegetables: Feel free to use cucumbers, tomatoes, radishes, or bell peppers depending on availability; they add a refreshing crunch.
- Chicken breasts: Skinless and boneless to cook evenly and quickly during poaching.
Serving & storage
Serve the barley grain bowl warm or at room temperature, garnished with extra herbs and a drizzle of olive oil or tahini if desired. Leftovers keep well in an airtight container in the refrigerator for up to 3 days. For best texture, keep the chicken separate and reheat gently or enjoy cold sliced over the grain bowl. Barley may be reheated in a microwave or on the stovetop with a splash of water to restore moisture.
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Chef tips
- Maintain a gentle simmer when poaching chicken to keep it tender and juicy; boiling will make it tough.
- You can prepare the barley and poached chicken a day ahead for quicker assembly on the day of serving.
- Adjust the amount and type of seasonal vegetables according to availability and preference for a versatile, fresh dish.
- To add extra richness, drizzle a little tahini sauce or plain Greek yogurt on top when serving.
Ingredients
- 200 g (1 cup) pearl barleypearled barley, rinsed
- 500 ml (2 cups) water or low-sodium vegetable brothliquid for cooking barley
- 4 skinless, boneless chicken breasts (approx. 600 g / 1.3 lbs)chicken breasts
- 1 large lemon, zested and juicedfresh lemon
- 1 small onion, quarteredonion for poaching liquid
- 2 cloves garlic, crushedgarlic for poaching liquid
- 1 small bunch fresh parsley, finely chopped (about 25 g)fresh parsley
- 1 small bunch fresh mint, finely chopped (about 15 g)fresh mint
- 200 g (1 cup) cherry tomatoes, halvedseasonal vegetables
- 1 medium cucumber, dicedseasonal vegetables
- 2 tbsp extra virgin olive oilolive oil
- Salt and freshly ground black pepper, to tasteseasoning
- Optional: 2 tbsp toasted pine nuts or slivered almondsoptional nuts for garnish
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Equipment
- medium saucepan
- large shallow skillet or deep frying pan with lid
- mixing bowl
- sharp knife
- cutting board
- measuring cups and spoons
- fine grater or zester
- slotted spoon
Nutrition per serving
- Calories420
- Protein38 g
- Carbs42 g
- Fat8 g
Step-by-step
Step 1
Rinse the pearl barley under cold running water. In a medium saucepan, combine the barley and 500 ml (2 cups) of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer gently until tender, about 30-35 minutes.Step 2
While the barley cooks, prepare the poaching liquid by filling a large shallow skillet with enough water to cover the chicken breasts by about 2 cm (1 inch). Add the quartered onion, crushed garlic, lemon zest, and half the lemon juice. Bring the liquid to a gentle simmer over medium heat.Step 3
Once the poaching liquid simmers, carefully add the chicken breasts. Poach gently (do not boil) until the chicken is opaque and cooked through, about 15 minutes. Use a slotted spoon to transfer the chicken to a plate; let it rest briefly, then slice thinly.Step 4
While the chicken poaches, chop the parsley and mint, and prepare the seasonal vegetables by halving the cherry tomatoes and dicing the cucumber.Step 5
Drain the cooked barley if any liquid remains. Transfer to a large mixing bowl. Add the chopped herbs, cherry tomatoes, cucumber, olive oil, remaining lemon juice, and season with salt and pepper. Toss gently to combine.Step 6
Divide the barley and vegetable mixture into serving bowls. Top each bowl with sliced poached chicken breasts. Optionally, sprinkle with toasted pine nuts or slivered almonds for extra texture and flavor.
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