Coco Banana's Barley Bake with Sweet Potato Mash

Elevate your mealtime with Coco Banana’s Barley Bake with Sweet Potato Mash, a wholesome and flavor-packed dish that’s both hearty and comforting! This recipe combines nutty barley simmered to perfection in creamy coconut milk and mashed ripe bananas infused with warm cinnamon, vanilla, and a touch of honey or maple syrup for natural sweetness. It’s beautifully paired with velvety sweet potato mash, flavored with a hint of nutmeg and buttery richness (or coconut oil for a vegan twist). Baked until golden and lightly set, this nutrient-dense meal is the perfect balance of sweet and savory, offering a satisfying texture and cozy flavors. Ideal for brunch, a light dinner, or a side dish, it’s topped off with optional garnishes like toasted coconut flakes or a drizzle of honey for an extra indulgence. With this easy-to-follow recipe, you'll create a family favorite bursting with flavor, nutrition, and a tropical twist!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup barley
• 1.5 cups coconut milk
• 1 cup water
• 2 ripe bananas
• 2 tablespoons honey (or maple syrup for vegan option)
• 1 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 0.5 teaspoon salt
• 3 medium sweet potatoes
• 2 tablespoons unsalted butter (or coconut oil for vegan option)
• 0.25 cup milk (or plant-based milk)
• 0.25 teaspoon nutmeg

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a medium baking dish and set aside.

Step 2

In a medium saucepan, combine the barley, coconut milk, water, and a pinch of salt. Bring it to a boil over medium-high heat.

Step 3

Reduce the heat to low, cover, and let simmer for 30-35 minutes, or until the barley is tender and most of the liquid is absorbed. Stir occasionally to prevent sticking.

Step 4

While the barley is cooking, peel and dice the sweet potatoes into chunks. Place them in a steamer basket over boiling water or in a pot of boiling water. Cook for 15-20 minutes or until they are fork-tender.

Step 5

Drain the sweet potatoes and transfer them to a large bowl. Add the butter (or coconut oil), milk, and nutmeg. Mash until smooth and creamy. Adjust seasoning with salt to taste. Set aside and keep warm.

Step 6

Peel the bananas and mash them in a small bowl until smooth. Add the mashed bananas, honey (or maple syrup), cinnamon, and vanilla extract to the cooked barley mixture. Stir well to combine.

Step 7

Transfer the barley mixture into the prepared baking dish. Spread it out evenly and bake in the preheated oven for 15 minutes, or until the top is lightly golden and set.

Step 8

Remove the barley bake from the oven and let it rest for 5 minutes. Slice into portions and serve warm with a generous scoop of sweet potato mash on the side.

Step 9

Optional: Garnish with toasted coconut flakes, a drizzle of honey, or a sprinkle of cinnamon for added flavor and presentation.

Nutrition Facts

Serving size	(1537.8g)

Amount per serving	% Daily Value*
Calories	1296.9

Total Fat 30.8g	0%
Saturated Fat 18.1g	0%
Polyunsaturated Fat 1.0g
Cholesterol 74.7mg	0%
Sodium 1829.0mg	0%
Total Carbohydrate 251.6g	0%
Dietary Fiber 25.7g	0%
Total Sugars 110.1g
Protein 14.8g	0%

Vitamin D 56.1IU	0%
Calcium 295.7mg	0%
Iron 5.9mg	0%
Potassium 1462.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.6%

Protein: 4.4%

Carbs: 74.9%