Whole Food Plant Based Recipes: Veggie n' Barley Stir-Fry
This veggie n' barley stir-fry will convince you that barley isn't just for soup! Subscribe for whole food plant based recipes every week!!!
Where do I get a lot of my recipe inspiration from? The Vegetarian Flavor Bible of course!
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About this video:
In this video I show you how to use barley in a new and fun way...move over rice, there's a new grain in town!!! This delicious stir-fry is loaded with veggies and bursting with a flavourful, simple sauce. I seriously love the chewiness of barley in this recipe, it goes great with the tofu and perfectly tender-crisp veggies. And as always, it's loaded with whole food plant based nutrition! Enjoy!!
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How to cook Barley in just 10 mins | Lose 10 kgs in a month | Weight loss Recipe - Sumana's Kitchen
HI friends I m here with a healthy preparatory recipe. You might have seen my earlier videos where I used cooked barley in the recipes but somehow I felt that I should come out with a video showing the proper cooking of barley. So today in this video I m going to tell you how to cook barley.
The health benefits of barley are known to us. Barley helps in weight loss, lowering blood pressure & cholesterol, controlling blood sugar levels. It is also a rich source of many vitamins & minerals.
This cooked Barley can be used to prepare Rotti, Soup, Upma, Salad / Salsa, Chaat, Khichdi, Kheer, Risotto, Porridge, Pongal etc. Some of the I have shown in my earlier videos
Please do give a try at your home. Don't forget to like & comment, share with your friends & family
Music used: HolFix - Jolly Whistle
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4 Superfood BARLEY Recipes | Breakfast, Lunch, Dinner | Joanna Soh
SUBSCRIBE: | Follow my IG: BARLEY is one of the world's oldest superfoods, which is loaded with all the essential nutrients and we all should be adding into our diet!
Use barley just like rice, oats or other grains. Make stir-fry barley rice, risotto, barley soup or stew or toss into salads!
Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
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BARLEY PORRIDGE (serves 1)
1) ¼ cup Pearl Barley – 176Cals
2) ¾ cup Water
3) 1/2 cup any Milk – 60Cals
4) 1 tsp. Chia Seeds – 22Cals
5) 1 tbsp. Apricot Seeds - 76Cals
6) 1 Banana, sliced – 105Cals
7) 1 tsp. Honey - 21Cals
Per Serving: 460Cals
Steps:
1) In a small pot, combine pearl barley with water and bring to a boil.
2) Lower the heat and simmer until water has been absorbed and barley is completely soft, for about 20 - 30 minutes.
3) Then stir in the milk, and allow is to simmer very quickly until you get your desired consistency. Remove from heat.
4) Top it up with banana, apricot seeds and chia seeds. You can choose to drizzle it with a little bit of honey.
BARLEY BEET SALAD (serves 2)
1) 1 ½ cup Cooked Barley – 289Cals
2) 2 cups Baby Spinach – 20Cals
3) ½ cup Purple Cabbage – 11Cals
4) 2 Beetroot, cooked and sliced – 70Cals
5) ¼ cup Fresh Mint leaves – 4Cals
6) 2 tbsps. Feta Cheese, crumbled – 47Cals
7) 1 tbsp. Dried Cranberries – 22Cals
8) 1 tbsp. Apricot Seeds – 76Cals
Dressing, combine:
1) ½ tbsp. Olive Oil – 60Cals
2) 2 tbsps. Lemon Juice – 8Cals
3) 1 tsp. Honey – 21Cals
Per Serving: 314Cals
Steps:
All you have to do is to assemble all the ingredients together. Drizzle with the lemon honey dressing and serve.
STIR-FRIED BARLEY RICE (serves 2)
1) 1½ cups cooked barley – 289Cals
2) 1 medium Carrot, diced – 25Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ½ Red Bell Pepper, diced – 9Cals
5) 1 ½ cups Cabbage, shredded – 33Cals
6) 1 Zucchini, diced – 33Cals
7) ½ head broccoli, cut into florets – 85Cals
8) 2 cloves Garlic, crushed – 8Cals
9) 1 tbsp. Olive Oil -120Cals
10) 2 tbsps. Soy Sauce – 18Cals
11) Salt and Pepper to taste
Per serving – 314Cals
Steps:
1) Heat oil over medium-high heat.
2) Add in all the vegetables - garlic, mushrooms, carrots, zucchinis, red bell pepper, broccoli and cabbage. Stir fry for about 3-4 minutes until vegetables are tender but still crunchy.
3) Then stir in the barley, soy sauce and salt and pepper and toss thoroughly until all ingredients are well combined.
4) Garnish with spring onions and serve.
BARLEY & BEEF STEW (serves 2)
1) ½ cup Pearl Barley – 350Cals
2) 300g Beef Ribs – 360Cals
3) 1 Carrot, chopped – 20Cals
4) 1 cup Celery, chopped – 14Cals
5) 1 cup Mushroom, sliced – 16Cals
6) 1 small Onion, chopped – 25Cals
7) ½ tbsp. Unsalted Butter – 51Cals
9) 2 cups water
10) ½ tsp. Dried Basil Leave
11) Salt and pepper to taste
Per Serving – 418Cals
Steps:
1) In a pot, melt butter over medium-high heat.
2) Add in the beef pieces to sear. Season with salt and pepper. Set aside.
3) In the same pot, sauté the onions until fragrant and slightly brown, just for about 5-6 minutes.
4) Stir in the mushrooms and cook very quickly until slightly tender, for about 2-3 minutes.
5) Then stir the beef back into the pot. Add 2 cups of water, sprinkle with basil leaves and allow beef to gently simmer under low heat until very tender, for about 1 hour. Don’t forget to stir occasionally.
6) Once the beef is tender, add in the remaining ingredients - barley, celery and carrots. Continue cooking all the ingredients until they are tender for another 40 - 50 minutes. Serve warm.
7) If you like your beef falling off the bone, then cook for another additional hour.
Barley Soup
This is a recipe for a Pearl Barley Soup filled with lots of vegetables that's clean, nutritious and (yet!) oh-so-tasty. Chewy, nutty barley makes it so much more interesting than using just pasta or rice.
A great soup recipe to make your own - follow my cook method and broth flavourings. Then mix and match the vegetables to suit your cravings - or fridge contents!
PRINT RECIPE:
Stir-Fried Barley with Chicken and Shrimps
Looking to a rice-free recipe? Then try this mouth-watering Stir fried Barley. You would not be reaching for the usual fried rice anytime soon. This is absolutely delicious!!! Try it out, guys!
Cook time : Less than 30 mins
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FRIED PEARL BARLEY RECIPE
Treat yourself to this delicious and highly nutritious fried pearl barley. Easy to prepare, flavourful, tasty and packed with nutritious ingredients.
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