Stir Fried Asian Barley

Elevate your stir-fry game with this wholesome and flavor-packed Stir Fried Asian Barley recipe! Packed with tender, nutty pearl barley and a vibrant medley of crisp vegetables like carrots, bell peppers, and snap peas, this dish offers a nutritious twist on classic stir-fry. Infused with aromatic garlic, ginger, and a savory-sweet soy sesame sauce, every bite bursts with bold, umami-rich flavors. Toasted sesame seeds and fresh green onions add the perfect finishing touch, making this dish as visually appealing as it is delicious. Quick and versatile, it’s ideal as a hearty vegetarian main or a nutritious side dish. Whether you're meal-prepping or serving it steaming hot, this easy, one-pan recipe combines healthfulness with irresistible taste, perfect for weeknight dinners or lunchboxes.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Pearl barley
• 3 cups Water
• 3 tablespoons Soy sauce
• 1 tablespoon Sesame oil
• 2 tablespoons Vegetable oil
• 3 cloves Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 1 medium Carrot, julienned
• 1 medium Bell pepper, thinly sliced
• 1 cup Snap peas, trimmed
• 2 Green onions, sliced
• 1 cup Cooked edamame
• 1 tablespoon Rice vinegar
• 1 teaspoon Honey
• 1 tablespoon Sesame seeds, toasted
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the pearl barley under cold water. In a medium saucepan, combine barley and water. Bring to a boil, reduce to a simmer, cover, and cook for 25-30 minutes or until tender. Drain any excess water and set aside.

Step 2

In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and honey. Set the sauce aside.

Step 3

Heat the vegetable oil in a large skillet or wok over medium-high heat.

Step 4

Add the minced garlic and grated ginger to the hot skillet. Stir-fry for 30 seconds or until fragrant.

Step 5

Add the julienned carrot, sliced bell pepper, and snap peas to the skillet. Stir-fry the vegetables for 3-4 minutes or until tender-crisp.

Step 6

Stir in the cooked barley and edamame. Mix well to combine all the ingredients.

Step 7

Pour the sauce over the barley and vegetables. Toss everything together to evenly coat with the sauce. Stir-fry for another 2-3 minutes or until the barley is heated through.

Step 8

Season with salt and black pepper to taste.

Step 9

Remove from heat and garnish with sliced green onions and toasted sesame seeds before serving.

Step 10

Serve warm as a healthy main dish or a hearty side.

Nutrition Facts

Serving size	(1596.5g)

Amount per serving	% Daily Value*
Calories	1537.7

Total Fat 59.8g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 27.2g
Cholesterol 3.2mg	0%
Sodium 3216.0mg	0%
Total Carbohydrate 210.9g	0%
Dietary Fiber 50.3g	0%
Total Sugars 25.6g
Protein 52.1g	0%

Vitamin D 0IU	0%
Calcium 454.2mg	0%
Iron 14.9mg	0%
Potassium 2428.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%

Protein: 13.1%

Carbs: 53.0%