Best 2 Stir Fried Barley Recipes

Stir-fried barley is a versatile and flavorful dish that can be enjoyed as a main course or a side dish. It is made with barley, a whole grain that is packed with fiber and nutrients. The barley is stir-fried with vegetables, protein, and a flavorful sauce. This dish is not only delicious but also a great way to get your daily dose of whole grains and vegetables.

In this article, we will provide you with three different recipes for stir-fried barley. The first recipe is a classic stir-fried barley with vegetables and chicken. The second recipe is a vegetarian stir-fried barley with tofu and vegetables. The third recipe is a unique stir-fried barley with beef and vegetables. All three recipes are easy to follow and can be made in under 30 minutes. So, whether you are looking for a quick and easy weeknight meal or a healthy and delicious side dish, stir-fried barley is the perfect choice.

Let's cook with our recipes!

STIR FRIED BARLEY

Stir Fried Barley image

This is a great side dish,serve with baked chicken or fish.Sometimes you just want something different.7/1/13

Provided by Karl Strasser

Categories Other Side Dishes

Time 1h20m

Number Of Ingredients 12

Ingredients

1 tsp low sodium chicken base
1 pt water
1/3 c onion (diced)
2 clove garlic (minced)
6 oz barley
1 clove shallots (small diced)
1 medium red bell pepper (diced)
1 medium green bell pepper (diced)
1 large carrot (small diced)
2 medium celery ribs (small diced)
1/4 c olive oil, extra virgin
1 1/2 tsp fresh thyme (chopped)

Steps:

1. Preheat oven to 350.Prepare stock by combining chicken base with water.
2. In a saucepan cook the onion and garlic in a small amount of stock until the onions are translucent.
3. Add the barley and the remaining stock. Bring the liquid to a boil and cove the pot lightly.
4. Cook in the oven until the barley is tender and all of the liquid has absorbed, about 45 minutes.
5. In a medium saucepan, cook the shallots, peppers, carrots and celery in the oil until tender.
6. Add the barley and thyme and stir-fry until heated thoroughly.

STIR-FRIED ASIAN BARLEY

Stir-Fried Asian Barley image

From a low GI cookbook. Times are estimated. For a vegetarian version omit bacon. Given a low GI rating.

Provided by ImPat

Categories Lunch/Snacks

Time 30m

Yield 4-6 lunch, 4-6 serving(s)

Number Of Ingredients 15

Ingredients

2 cups pearl barley (400grams/13oz)
cooking spray
2 eggs (lightly beaten)
1/4 cup water (60ml/2floz)
1 teaspoon sesame oil
1 teaspoon canola oil
3 spring onions (scallions sliced)
100 g fat free bacon (3 1/2oz chopped)
1 celery rib (medium sliced)
1 red capsicum (medium bell pepper diced)
1 carrot (medium diced)
1 cup peas (155g/5oz fresh or frozen)
200 g Broccolini (6 1/2oz chopped)
2 tablespoons reduced sodium soy sauce
1 tablespoon sweet chili sauce

Steps:

Cook the barley in a large pan of boiling water for 40 minutes or until soft, adding more water if necessary and then drain and set aside.
Lightly spray a wok with canola oil spray and heat over medium heat,.
Whisk together the eggs and 2 tablespoons of the water and pour into the wok and swirl to coat, cooking the omelette until set, lifting the egg to allow the uncooked egg to run underneath and then remove the omelette and drain on absorbent paper for 5 minutes and then shred into thin strips.
Heat the oils in the wok and add the spring onions and bacon and stir fry for 3 minutes or until soft and then add the celery, capsicum, carrot and remaining water and stir fry for 5 minutes and then add the peas and broccolini and cook until tender.
Stir in the barley and combined soy and sweet chilli sauces and cook until heated through and then fold through the omelette and serve.

Tips:

Soak the barley: Soaking the barley overnight or for at least 4 hours will help to reduce the cooking time and make the barley more tender.
Use a large skillet or wok: This will give you plenty of room to stir-fry the barley and vegetables without overcrowding the pan.
Heat the pan over high heat: This will help to create a nice sear on the barley and vegetables.
Add the barley and vegetables in batches: This will help to prevent the pan from becoming overcrowded and the barley from becoming mushy.
Stir-fry the barley and vegetables until they are tender: This will usually take about 5-7 minutes.
Add the sauce: Stir-fry the barley and vegetables in the sauce until they are evenly coated.
Serve immediately: Stir-fried barley is best served hot and fresh.

Conclusion:

Stir-fried barley is a quick, easy, and healthy meal that can be enjoyed for breakfast, lunch, or dinner. It is a good source of fiber, protein, and vitamins, and it can be customized to your liking with a variety of vegetables, sauces, and toppings. Give this recipe a try the next time you are looking for a hearty and flavorful meal.