Brown Rice and Barley

Discover the hearty, wholesome flavors of this Brown Rice and Barley recipe—a nutrient-packed dish that's as versatile as it is delicious. Featuring a satisfying combination of nutty brown rice and chewy pearl barley, this recipe is simmered to perfection in a flavorful mix of water and vegetable broth, with a hint of garlic and olive oil for a savory depth. Fresh parsley adds a pop of vibrant freshness, while a touch of black pepper and sea salt enhances the natural flavors. Perfect as a side dish or a base for your favorite roasted vegetables and proteins, this easy-to-make, fiber-rich recipe is ideal for weeknight dinners or meal prep. Ready in under an hour, it's a hearty, plant-based favorite that will keep you coming back for more!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:50 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup pearl barley
• 4 cups water
• 2 cups vegetable broth
• 1 teaspoon salt
• 1 tablespoon olive oil
• 2 cloves garlic (minced)
• 2 tablespoons fresh parsley (chopped)
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the brown rice and pearl barley under cold water using a fine-mesh strainer to remove excess starch and impurities.

Step 2

In a large pot, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.

Step 3

Add the rinsed brown rice and barley to the pot, stirring for 1-2 minutes to lightly toast the grains.

Step 4

Pour in the water and vegetable broth. Add the salt and black pepper, and stir to combine.

Step 5

Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot with a tight-fitting lid.

Step 6

Simmer for 45-50 minutes, or until the grains are tender and the liquid is absorbed. Stir occasionally to prevent sticking.

Step 7

Remove the pot from heat and let it sit, covered, for an additional 5 minutes to allow the grains to steam fully.

Step 8

Fluff the rice and barley mixture with a fork, then stir in the chopped parsley for a fresh, herbaceous flavor.

Step 9

Serve warm as a side dish or a base for roasted vegetables and proteins.

Nutrition Facts

Serving size	1862.8 grams (1862.8g)

Amount per serving	% Daily Value*
Calories	1248

Total Fat 22.30g	29%
Saturated Fat 3.90g	20%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 3548mg	154%
Total Carbohydrate 233.30g	85%
Dietary Fiber 41.10g	147%
Total Sugars 9.60g
Protein 34.10g	68%

Vitamin D 0IU	0%
Calcium 230mg	18%
Iron 9mg	50%
Potassium 1588mg	34%

*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: 15.8%

Protein: 10.7%

Carbs: 73.5%