Barley Stir-Fry

May 12, 2023May 12, 20230 15
Healthy and delicious Barley Stir-Fry recipe
in Vegetarian

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup pearl barley
2 teaspoons canola oil
1 medium red onion , diced
1 red bell pepper , seeded and diced
2 ounces fresh shiitake mushrooms , stemmed and chopped
8 snow peas , cut lengthwise into thin strips
2 scallions , green and white parts , chopped
3/4 teaspoon ginger , grated , peeled , according to taste
1/2 cup orange juice
1 tablespoon reduced sodium soy sauce or 1 tablespoon teriyaki sauce
salt & freshly ground black pepper , to taste

Nutrision Information

Servings Per Recipe
4
Calories
230
Sugar
9g
Fat
5g
Barley stir-fry is a healthy and delicious dish that is perfect for lunch or dinner. This dish is a great way to incorporate whole grains and vegetables into your diet. The combination of tender barley and stir-fried vegetables makes for a hearty and flavorful meal. This vegetarian dish is low in calories and high in fiber, which makes it an excellent choice for those wanting to lose weight. It is also an excellent source of vitamins, minerals, and antioxidants that promote overall health and well-being. Try this recipe today and enjoy the abundance of flavors and health benefits it provides.

Instructions

1.Rinse the barley and then cook it in boiling water until tender, about 20-25 minutes.
2.While the barley is cooking, heat oil in a large skillet over medium-high heat.
3.Add onions, bell pepper and shiitake mushrooms to the skillet. Cook for about 5 minutes, stirring occasionally.
4.Add snow peas, scallions, and ginger to the skillet. Cook for about 2 minutes, stirring occasionally.
5.Mix orange juice, soy sauce or teriyaki sauce, salt, and black pepper in a small bowl.
6.Add the cooked barley and orange-juice mixture to the skillet. Stir everything together and heat through.
7.Serve hot and enjoy!

PROS

This dish is low in calories and high in fiber, making it a great choice for those following a weight-loss diet.

Barley stir-fry is a vegetarian dish, which is perfect for those who want to adopt a meatless diet.

The dish is flavorful and has a nice, crunchy texture due to the addition of vegetables and barley.

CONS

Barley stir-fry requires some time to prep, but it is worth the effort.

This dish contains very little protein, so it is advisable to serve it with a protein-rich side dish or topping.

The dish may taste a little bland if not seasoned well.

HEALTH & BENEFITS

Barley is high in fiber, which helps to regulate digestion and maintain bowel health.
The dish is low in fat and cholesterol, which is beneficial for heart health.
Vegetables used in the stir-fry provide a range of vitamins, minerals, and antioxidants that help to keep the body healthy and prevent chronic diseases.

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