Fried Rice with Barley
Fried rice is one of those really easy, throw everything in one pot (or wok) meals that’s really tasty and filling
I was inspired to use barley today because, well, I had cooked barley in the fridge that needed to be used up and no rice in the cupboard!
It turned out great…
Barley is an incredibly nutritious, low Gi grain that most people unfortunately don’t cook with. I love its slightly nutty flavour and chewy texture and have made some delicious dishes with barley in the past – barley risotto, roasted vegetables with barley & feta, mushroom, leek and barley soup and chicken, vegetable and barley soup
chicken barley and vegetable soup
The beauty of fried rice is that you can use whatever you have in the fridge
This was a most delicious quick week-night dinner 🙂
- 1 tablespoon extra virgin olive oil
- 2 spring onions, sliced
- 2 portobello mushrooms (60g approx), sliced
- 2 medium carrots (200g approx), diced
- 2 small zucchinis (200g approx), diced
- 1 medium red capsicum, diced
- ½ bunch asparagus, sliced in 3cm lengths
- 4 button squash, cut into ¼'s
- ½ head broccoli, cut into florets
- 2 cups shredded cabbage, any colour
- 2-3 cloves garlic, crushed
- 1½ cups cooked barley
- 2 tablespoons tamari or light soy sauce
- 2-3 tablespoons tomato sauce
- 1 egg, optional
- toasted cashews, optional
- Heat wok over medium-high heat
- When hot add the oil and white part of the spring onion, mushrooms, carrots, zucchinis, red capsicum, asparagus, button squash, broccoli and cabbage
- Stir fry for 3-4 minutes
- Add garlic and cook for 2 minutes
- Then add the barley, 2 tablespoons of tamari and tomato sauce and toss through to combine and warm through
- Taste to check if it needs more tamari
- Serve garnished with the green part of the spring onion
- If using egg, whisk with 1 tablespoon of water and quickly cook in wok until firm
- Serve on top of barley and sprinkle with cashews if using
How to cook barley: Boil it in water, like you would with rice. It will take anywhere between 25-50 minutes to cook. 1/2 cup uncooked barley will turn into 1 1/2 cups when cooked.
Cooked barley can be stored in the fridge for up to 5 days. I don’t recommend freezing it.
Per Serve: 1546 kJ or 368 calories; P 13g Fat 11g SFat 1.5g CHO 46g Fibre 15g
