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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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Hearty mushroom & pearl barley hotpot
Hearty mushroom & pearl barley hotpot
12 Nutrition score
Dinner 🥄 15 min prep 🔥 55 min cook 👤 6 servings

A deeply savoury, stick-to-your-ribs hotpot of pearl barley, mixed mushrooms, carrots and leeks in a thyme-scented broth. Wonderfully warming on a cold evening, and a brilliant one to batch-cook and freeze in portions.

vegan high fibre slow cooker batch cook freezer friendly one pot
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
9%
🌾 Fibre
24%
🦴 Calcium
7%
⚡ Iron
15%
🌿 Magnesium
10%
🍊 Vitamin C
7%
🍃 Folate
14%
🫀 Omega-3
1%

Based on UK dietary reference values. Capped at 100% per nutrient.

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.
Ingredients (per serving)
Method
  1. 1 Heat oil in a large saucepan. Sauté the leek, onion and garlic until soft and fragrant.
  2. 2 Add the chestnut and shiitake mushrooms and cook until they release their liquid and turn golden.
  3. 3 Stir in the pearl barley, carrots, thyme and bay leaf, then pour in the vegetable stock.
  4. 4 Bring to the boil, then cover and simmer gently for 40-45 minutes, stirring occasionally, until the barley is tender and the hotpot has thickened to a rich, hearty consistency.
  5. 5 Season well and serve in deep bowls.
  6. 6 To freeze: cool completely, portion into containers, label with the date and freeze for up to 3 months. Note that pearl barley keeps its texture nicely on reheating — defrost overnight and reheat gently with a splash of extra stock or water if it has thickened too much.
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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
29
GI Score
🟢 Low GI
7
GL / Serving
Low Load

This recipe has a low glycemic impact — blood glucose rises slowly and steadily after eating, helping maintain energy and reduce insulin spikes.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
606 kJ
Energy (kJ)
144 kcal
Energy (kcal)
30.5 g
Carbohydrate
7.3 g
Fibre (NSP)
5.5 g
Total Sugars
4.7 g
Protein
1.1 g
Fat
295 mg
Sodium
0.74 g
Salt
Micronutrient
Vitamin A (RE) 820 µg
Potassium 428 mg
Phosphorus 121 mg
Chloride 108 mg
Calcium 46.1 mg
Magnesium 30.6 mg
Folate 28.3 µg
Choline 7 mg
Selenium 5.9 µg
Vitamin K 5.8 µg
Vitamin C 2.8 mg
Niacin (B3) 2.7 mg
Niacin equivalents (NE) 1.7 mg
Chromium 1.4 µg
Iron 1.3 mg
Zinc 0.913 mg
Manganese 0.534 mg
Pantothenic Acid (B5) 0.306 mg
Vitamin E (alpha-TE) 0.302 mg
Riboflavin (B2) 0.23 mg
Vitamin B6 0.226 mg
Copper 0.2 mg
Thiamin (B1) 0.125 mg
Vitamin D 0.011 µg
Minerals
Iodine 1.1 µg
Fatty acids
Saturated fat 0.086 g
Polyunsaturated fat (PUFA) 0.082 g
Monounsaturated fat 0.051 g
Sugars (breakdown)
Sucrose 2.5 g
Fructose 1.4 g
Glucose (dextrose) 1.4 g
Carbohydrate (breakdown)
Starch 22.2 g
Amino acids
Glutamic acid 0.788 g
Aspartic acid 0.215 g
Leucine 0.19 g
Proline 0.146 g
Arginine 0.142 g
Valine 0.142 g
Phenylalanine 0.135 g
Serine 0.124 g
Isoleucine 0.112 g
Alanine 0.111 g
Tyrosine 0.096 g
Glycine 0.096 g
Threonine 0.094 g
Lysine 0.093 g
Methionine 0.07 g
Histidine 0.066 g
Cysteine 0.048 g
Tryptophan 0.033 g
Carotenoids
Beta-carotene 3830 µg
Lutein + Zeaxanthin 633 µg
Proximate
Water 135 g
Vitamins
Biotin (Vitamin B7) 6.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.211 g
Omega-3 (Alpha-linolenic acid) 0.023 g
Flavonols
Quercetin 6.5 mg
Isorhamnetin 0.763 mg
Myricetin 0.482 mg
Kaempferol 0.159 mg
Flavones
Luteolin 0.333 mg
Apigenin 0.06 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.013 mg
Anthocyanins
Delphinidin (total glycosides) 0.713 mg
Cyanidin (total glycosides) 0.532 mg
Pelargonidin (total glycosides) 0.003 mg
Isoflavonoids
Isoflavonoids (total) 0 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.