Chicken Barley Vegetable Stew

Comforting chicken barley stew to support gentle digestion and fiber

88%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

This Chicken Barley Vegetable Stew delivers warming comfort while naturally supporting gut-friendly nutrition. Tender chicken pairs with barley's chewy texture and a colorful mix of vegetables, offering a fiber-rich base and plant variety that can support steady digestion. The stew provides prebiotic fibers and polyphenol-rich vegetables to nourish beneficial gut bacteria and promote a balanced eating pattern. Easy to make on weeknights, it's a versatile, satisfying meal that fits into a fiber-diverse, everyday approach to gut-aware eating.

June 10, 2026
Chicken Barley Vegetable Stew
Prep 15 min Cook 40 min Easy
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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

🌿 Fiber diversity
78
🍇 Polyphenol density
72
🧬 Diversity support
78
🛡️ Inflammation support
82
🫧 Fermentation support
0
⚖️ Blood sugar stability
78

Ingredients

Chicken, breast 400 gram
Chicken, breast
Barley 1 cup
Barley
Carrot 1 piece
Carrot
Celery 2 piece
Celery
onion 1 piece
Garlic 2 clove
Garlic
vegetable broth 4 cup
Spinach 2 cup
Spinach
seasoning 1 teaspoon

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.

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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