Chicken, Leek & Pearl Barley Stew with Garlic and Herbs
Leeks and garlic are rich in inulin and fructans, feeding beneficial microbes. Pearl barley drives robust SCFA production, while slow cooking supports digestibility and gut barrier function.
Ingredients (serves 4)
1 tbsp olive oil
1 onion, diced
2 leeks, sliced
3 garlic cloves, crushed
600g chicken thighs, diced
120g pearl barley
1 litre chicken stock
Fresh thyme
Black pepper
Method
Cook onion and leeks in olive oil until soft, add garlic and chicken and brown lightly.
Stir in barley and stock, add thyme and simmer gently for 45 minutes until tender.