Description

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!

Here are 4 simple barley recipes:

1) Barley Porridge Breakfast

Ingredient (serves 1)

1. ¼ cup Pearl Barley – 176Cals
2. ¾ cup Water
3. ½ cup any Milk – 60Cals
4. 1 tsp. Chia Seeds – 22Cals
5. 1 tbsp. Apricot Seeds - 76Cals
6. 1 Banana – 105Cals
7. 1 tsp. Honey to taste - 21Cals

Steps

1. Combine barley with ¾ cup of water in a small pot and bring to the boil.
2. Lower the heat and simmer until the water has been absorbed. Pearl barley can take between 20 – 30 minutes until completely soft.
3. Add 1 cup of milk and cook it on low heat until you get your desire consistency.
4. Top the porridge with banana and sprinkle the apricot seeds, chia seeds on top of the porridge.
5. Drizzle with honey and enjoy!

Total Calories – 460Cals

2) Barley Beet Salad

Ingredients (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
9. ½ tbsp. Olive Oil – 60Cals
10. 2 tbsps. Lemon Juice – 8Cals
11. 1 tsp. Honey – 21Cals

Steps

1. All you have to do is to assemble all the ingredients together. Then Drizzle with the Olive oil , Lemon juice and honey and serve.

Calories Per Serving – 314Cals

3) Barley Fried Rice

Ingredients (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

Steps

1. Heat a pan over medium-high heat.
2. When hot add the oil and garlic, mushrooms, carrots, zucchinis, red bell pepper, broccoli and cabbage, stir fry for 3-4 minutes.
3. Then add the barley, soy sauce and salt and pepper and toss through to combine and warm through.
4. Serve hot.

Calories Per Serving – 314Cals

4) Barley Beef & Mushroom Stew

Ingredients (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
8. 2 cups water
9. ½ tsp. Dried Basil Leave
10. Salt and pepper to taste

Steps

1. In a pot, melt the butter over medium-high heat. Add the beef pieces to sear in the pot. Then season with a pich of salt as it cooks. Set aside.
2. In the same pot, add in the onions and sauté until fragrant and slightly brown, just for about 5-6 minutes.
3. Stir in the mushrooms and cook very quickly until slightly tender, for about 2-3 minutes.
4. Then stir the beef back into the pot. Add in 2 cups of water, sprinkle with basil leaves and allow all the beef to gently simmer under low heat under very tender, for about 1 hour. Don’t forget to stir occasionally.
5. 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.

Calories Per Serving- 418Cals