Why This Supports Immunity & Resilience

• Mushrooms contain beta-glucans that interact with immune receptors such as Dectin-1, supporting innate immune activation in a regulated manner.
• Pearl barley also contains beta-glucan fibre, which supports gut microbiota diversity and improves glycaemic control. Hyperglycaemia impairs neutrophil function and reduces immune efficiency.
• Kale provides vitamin C and carotenoids that support antioxidant defence and epithelial barrier health.
• This dish supports innate immune readiness while maintaining metabolic stability — critical during periods of stress or infection.

Ingredients (Serves 4)

1 tbsp olive oil
1 onion, chopped
2 garlic cloves, crushed
300g mixed mushrooms
200g pearl barley
750ml vegetable stock
100g kale, shredded
1 tsp thyme leaves
Sea salt and black pepper

Method

Heat the olive oil in a large, heavy-based saucepan over medium heat. Add the chopped onion and cook for 5 minutes until softened and translucent.

Add the crushed garlic and sliced mushrooms and continue cooking for another 5–7 minutes, allowing the mushrooms to release their moisture and begin to lightly brown.

Stir in the pearl barley and thyme leaves, then pour in the vegetable stock. Bring to a gentle simmer, reduce the heat slightly and cook for 35–40 minutes, stirring occasionally, until the barley is tender and the mixture has thickened to a hearty consistency.

Add the shredded kale during the final 5 minutes of cooking, allowing it to soften while retaining some texture. Season with salt and black pepper before serving hot.