Fried Barley
Elevate your weeknight meals with this hearty and flavorful Fried Barley recipe, a satisfying twist on classic fried rice, featuring nutty pearl barley as the base. Packed with vibrant vegetables like carrots, red bell peppers, and peas, this dish is perfectly seasoned with soy sauce, a touch of sesame oil, and fragrant minced garlic, creating an umami-rich flavor profile that’s simply irresistible. Lightly toasted barley adds a delightful chewy texture, while green onion garnish brings a fresh, zesty finish. Ready in under an hour and loaded with wholesome ingredients, this recipe is perfect as a nutritious side dish or a wholesome vegetarian main course. If you’re looking for a healthy yet indulgent way to switch up your grain game, Fried Barley is the answer!
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Recipe Information
Ingredients
- 1 cup pearl barley
- 3 cups water
- 3 tablespoons olive oil
- 1 medium onion, diced
- 1 medium carrot, finely diced
- 1 medium red bell pepper, diced
- 1 cup frozen peas
- 2 cloves garlic, minced
- 3 tablespoons soy sauce
- 1 teaspoon sesame oil
- 2 stalks green onions, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the pearl barley under cold water in a fine mesh sieve to remove excess starch.
In a medium pot, combine the rinsed barley and 3 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes or until the barley is tender and the water is absorbed. Drain any excess liquid if necessary and set it aside.
Heat 2 tablespoons of olive oil in a large skillet or wok over medium heat.
Add the diced onion and sauté for 2-3 minutes until softened.
Add the diced carrot and red bell pepper to the skillet. Cook for another 4-5 minutes, stirring occasionally, until the vegetables are tender.
Stir in the garlic and cook for 30 seconds until fragrant.
Push the vegetables to one side of the skillet and add the remaining 1 tablespoon of olive oil to the other side.
Add the cooked barley to the skillet, spreading it out to cover the surface. Let it cook undisturbed for 2-3 minutes to lightly toast the grains.
Stir the barley and vegetables together, then add the frozen peas and cook for 1-2 more minutes until the peas are heated through.
Drizzle the soy sauce and sesame oil over the mixture. Stir well to combine and coat the ingredients evenly.
Season with salt and black pepper to taste.
Turn off the heat and garnish with chopped green onions before serving.
Serve warm as a side dish or enjoy it as a light, wholesome meal!
Nutrition Facts
Calories |
776 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.5 g | 74% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 9.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2988 mg | 130% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 21.5 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 184 mg | 14% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1231 mg | 26% | |
*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.
