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!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

Rinse the pearl barley under cold water in a fine mesh sieve to remove excess starch.

Step 2

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.

Step 3

Heat 2 tablespoons of olive oil in a large skillet or wok over medium heat.

Step 4

Add the diced onion and sauté for 2-3 minutes until softened.

Step 5

Add the diced carrot and red bell pepper to the skillet. Cook for another 4-5 minutes, stirring occasionally, until the vegetables are tender.

Step 6

Stir in the garlic and cook for 30 seconds until fragrant.

Step 7

Push the vegetables to one side of the skillet and add the remaining 1 tablespoon of olive oil to the other side.

Step 8

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.

Step 9

Stir the barley and vegetables together, then add the frozen peas and cook for 1-2 more minutes until the peas are heated through.

Step 10

Drizzle the soy sauce and sesame oil over the mixture. Stir well to combine and coat the ingredients evenly.

Step 11

Season with salt and black pepper to taste.

Step 12

Turn off the heat and garnish with chopped green onions before serving.

Step 13

Serve warm as a side dish or enjoy it as a light, wholesome meal!

Nutrition Facts

Serving size	1292.6 grams (1292.6g)

Amount per serving	% Daily Value*
Calories	776

Total Fat 57.50g	74%
Saturated Fat 8.80g	44%
Polyunsaturated Fat 9.90g
Cholesterol 0mg	0%
Sodium 2988mg	130%
Total Carbohydrate 51.70g	19%
Dietary Fiber 15.10g	54%
Total Sugars 21.50g
Protein 16.80g	34%

Vitamin D 0IU	0%
Calcium 184mg	14%
Iron 5mg	26%
Potassium 1231mg	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.

Source of Calories

Fat: 65.4%

Protein: 8.5%

Carbs: 26.1%