No-Oil Mushroom, Barley, and White Bean Pot

General Fast Without Oil Published June 13, 2026

This is a one-pot of pure umami: meaty mushrooms, chewy pearl barley, and creamy white beans all braised together until the broth turns glossy and dark. Mushrooms are the secret weapon of no-oil cooking — dry-seared in a hot pan, they release their own moisture, brown deeply, and develop a savory intensity that needs no fat at all. With barley for body and beans for protein, one bowl is a full strict-day dinner.

Thyme, garlic, and a splash of soy sauce or tamari push the savoriness even further, while a finishing hit of vinegar keeps it from feeling heavy. It is rib-sticking food for cold fasting evenings — the kind of pot you make once and eat for two days.

Written for strict no-oil days. On oil days, brown the mushrooms in 2 tablespoons of oil and finish with a drizzle. On fish days, this needs nothing added, but a few poached mussels stirred in at the end would be welcome — shellfish is permitted on any fasting day.

FASTING LEVEL: Fast Without Oil (oil-day and shellfish notes below)
SERVINGS: 4
TIME: 1 hour

INGREDIENTS

- 400g (about 5 cups) mushrooms (cremini, button, or a mix), thickly sliced
- 200g (about 1 cup) pearl barley, rinsed
- 1 can (400g) white beans (cannellini or navy), drained and rinsed
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 carrots, diced
- 2 ribs celery, diced
- 2 tablespoons tomato paste
- 1.5 liters (6 cups) vegetable broth or water, plus more as needed
- 2 tablespoons soy sauce or tamari
- 1 teaspoon dried thyme
- 2 bay leaves
- 1 tablespoon red wine vinegar
- Salt and black pepper, to taste
- Chopped fresh parsley, to serve

METHOD

1. Heat a large dry pot over medium-high heat. Add the mushrooms in a single layer (work in batches if needed) and let them sear undisturbed for 3-4 minutes. They will release liquid, then reabsorb it and brown. Stir and cook until deeply golden, about 8 minutes total. Set aside.

2. In the same pot, add the onion, carrots, and celery with 1/4 cup water. Cook over medium heat for 7-8 minutes until softened, adding splashes of water to prevent sticking. Add the garlic and cook 1 minute.

3. Stir in the tomato paste and cook 2 minutes until it darkens. Add the barley, broth, soy sauce, thyme, and bay leaves. Bring to a boil.

4. Return the mushrooms to the pot, reduce heat, and simmer covered for 30-35 minutes, stirring occasionally, until the barley is tender and the broth has thickened. Add water if it gets too thick.

5. Stir in the white beans and cook a further 5 minutes to heat through. Remove the bay leaves.

6. Stir in the vinegar, season well with salt and pepper, and serve in bowls topped with parsley.

NOTES

- On oil days, sear the mushrooms in 2 tablespoons of oil and finish each bowl with a drizzle.
- On any fasting day, stir in cleaned mussels or a handful of cooked shrimp in the last 5 minutes — shellfish is permitted even on strict days.
- Dried porcini (soaked, with the soaking liquid added to the broth) deepen the flavor dramatically.
- Barley keeps drinking up liquid; loosen generously with broth when reheating.