Recipe description
June 10, 2026
Chicken Barley Vegetable Stew
Comforting chicken barley stew to support gentle digestion and fiber
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from barley and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced protein from chicken with slow-digesting barley.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicken, thigh
4
piece
Barley
1
cup
Mixed vegetables
2
cup
Instructions
1
In a large pot, heat a splash of olive oil over medium heat.
2
Add chopped onions, carrots, and celery, and sauté until softened.
3
Stir in minced garlic and cook for another minute.
4
Add diced chicken breast and cook until lightly browned.
5
Pour in the vegetable broth and bring to a simmer.
6
Add the barley and season to taste. Cover and simmer for 30 minutes.
7
Stir in spinach and cook for an additional 5 minutes until wilted.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
32 g
Protein
52 g
Carbohydrates
7 g
Fiber
7 g
Sugar
8 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What makes this stew gut-friendly?
It combines barley and vegetables that provide fiber and prebiotic compounds to support healthy gut bacteria.
Is it gluten-free?
Not by default—the barley contains gluten. To make it gluten-free, substitute barley with gluten-free grains like quinoa or rice.
Can I customize the vegetables?
Yes. Use whatever colorful vegetables you have; aim for variety and texture.
How long does it take to prepare and cook?
About 10 minutes prep and 30–45 minutes simmering until chicken is cooked and barley is tender.
Should I use skinless chicken?
Skinless chicken is leaner; you can use boneless chicken thighs or breasts for flavor.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; reheat gently.
Can I freeze the stew?
Yes, freeze portions; texture may change slightly after thawing.
What flavors pair well with this stew?
Fresh herbs (parsley or dill), lemon zest, pepper, and a splash of olive oil brighten it.
Is this suitable for a low-FODMAP diet?
Barley is high in FODMAPs, so it’s not typically low-FODMAP; substitute with rice or quinoa if needed.
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