Stir Fried Asian Barley
Elevate your stir-fry game with this wholesome and flavor-packed Stir Fried Asian Barley recipe! Packed with tender, nutty pearl barley and a vibrant medley of crisp vegetables like carrots, bell peppers, and snap peas, this dish offers a nutritious twist on classic stir-fry. Infused with aromatic garlic, ginger, and a savory-sweet soy sesame sauce, every bite bursts with bold, umami-rich flavors. Toasted sesame seeds and fresh green onions add the perfect finishing touch, making this dish as visually appealing as it is delicious. Quick and versatile, it’s ideal as a hearty vegetarian main or a nutritious side dish. Whether you're meal-prepping or serving it steaming hot, this easy, one-pan recipe combines healthfulness with irresistible taste, perfect for weeknight dinners or lunchboxes.
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Recipe Information
Ingredients
- 1 cup Pearl barley
- 3 cups Water
- 3 tablespoons Soy sauce
- 1 tablespoon Sesame oil
- 2 tablespoons Vegetable oil
- 3 cloves Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 1 medium Carrot, julienned
- 1 medium Bell pepper, thinly sliced
- 1 cup Snap peas, trimmed
- 2 Green onions, sliced
- 1 cup Cooked edamame
- 1 tablespoon Rice vinegar
- 1 teaspoon Honey
- 1 tablespoon Sesame seeds, toasted
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the pearl barley under cold water. In a medium saucepan, combine barley and water. Bring to a boil, reduce to a simmer, cover, and cook for 25-30 minutes or until tender. Drain any excess water and set aside.
In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and honey. Set the sauce aside.
Heat the vegetable oil in a large skillet or wok over medium-high heat.
Add the minced garlic and grated ginger to the hot skillet. Stir-fry for 30 seconds or until fragrant.
Add the julienned carrot, sliced bell pepper, and snap peas to the skillet. Stir-fry the vegetables for 3-4 minutes or until tender-crisp.
Stir in the cooked barley and edamame. Mix well to combine all the ingredients.
Pour the sauce over the barley and vegetables. Toss everything together to evenly coat with the sauce. Stir-fry for another 2-3 minutes or until the barley is heated through.
Season with salt and black pepper to taste.
Remove from heat and garnish with sliced green onions and toasted sesame seeds before serving.
Serve warm as a healthy main dish or a hearty side.
Nutrition Facts
Calories |
271 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 749 mg | 33% | |
| Total Carbohydrate | 28.8 g | 10% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 6.4 g | ||
| Protein | 9.2 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 543 mg | 12% | |
*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.
