This barley fried rice recipe is a healthy and delicious twist on fried rice. As an Asian, I LOVE fried rice but as a registered dietitian and food blogger I want a recipe with more protein, fiber vegetables and less fat than traditional fried rice. Enter: Barley Egg Fried Rice! The recipe comes together in less than 30 minutes if you have pre-cooked barley. Make this nutritious family and budget friendly recipe on a busy weeknight! 

Barley Fried Rice Ingredients

These are my dietitian approved ingredients that are my favorites both taste and nutrition wise. However, customize your barley fried rice however you like. It’s a great fridge cleaner recipe, so use what you have already to prevent food waste in your kitchen. But first off, let’s cover this underrated grain: Barley!

All About Barley

Barley is a fiber-rich ancient grain with a mild, nutty taste and chewy texture. It’s highly nutritious, delicious and budget friendly. You will often find it used in soups and stews. For this recipe, you can use pot barley or pearl barley as they both resemble rice the most.

Pot Barley vs Pearl Barley

Both look quite similar however, pot barley retains the bran and has the hull removed. It’s slightly more nutritious and takes a bit longer to cook. Pearl barley undergoes further polishing, resulting in a more refined, smaller grain that cooks in slightly less time. Pearl barley is still very nutritious. There isn’t a huge difference between the two.

Barley Nutrition

Barley has loads of nutritional benefits, with my favorite one being that it’s high in fiber. And all types of barley are healthy because the soluble fiber is found in the entire grain and not only in the outer bran layer. The soluble fiber found in barley is called beta-glucan, a type linked to improved heart health and blood sugar control. It also contains insoluble fiber which helps with regular bowel movements. Barley is loaded with vitamins, minerals and antioxidants making it an excellent grain to include in your diet. It’s also low in sugar, sodium and fat.

Barley vs Rice

Barley is the most similar to brown rice. They both have longer cooking times. However barley has more fiber and protein. And because it’s a cereal grain belonging to the grass family, it has less exposure to arsenic than rice does. 

You can eat barley like rice in some dishes, especially this one! If you are used to rice, you may find the texture to be too chewy. The texture is also similar to brown rice. I find the nutritional benefits of barley outweighs that of all types of rice, so it’s worth it to try it as a replacement for rice in select recipes!

For this Recipe

For this recipe, you can use either cooked pot barley or pearl barley. Prepare as per package instructions. Do keep in mind that as a hearty grain, it takes much longer (than white rice) to cook so budget your time accordingly. 

Other Ingredients

Oil – Use cooking oil that can tolerate high heat. I use heart healthy canola oil.

Mixed frozen vegetables – A kitchen staple, this inexpensive vegetable ingredient adds color and nutrition to your dish. 

Canned chickpeas – One of my favorite beans that provide protein and fiber. You can also use black beans, kidney beans, or lentils. Use what you like and have in your pantry.

Green onions – A must for many Asian dishes, green onions also contain quercetin, a plant pigment (flavonoid) that has antioxidant and anti-inflammatory effects. 

Garlic – A very popular aromatic in Chinese cuisine, garlic can potentially help lower cholesterol and blood pressure. 

Ginger – Similar to green onions, it is also known for its anti-inflammatory and antioxidant properties and it adds that spicy sweet flavor to the dish. 

Low sodium soy sauce – Provides that umami with less sodium.

Dark soy sauce –  Adds greater depth of umami flavor. If you don’t have dark soy sauce, you can use more low sodium soy sauce. 

Sesame oil – Adds a rich, nutty toasty flavor to the dish. 

Rice vinegar – Provides the acid in the dish, that tangy element that rounds out the flavors. 

Cilantro – Fresh and citrusy, cilantro is an optional topping added at the end. 

Sesame seeds – Mild, sweet and nutty, sesame seeds are an optional topping at the end.

Sriracha sauce – I use sriracha sauce and love the kick it gives it. But hot sauce is optional.

 

How to Make Barley Fried Rice: Step by Step Instructions with Photos

Barley Fried Rice Recipe FAQs

 

Can I meal prep this recipe? 

Absolutely. Store in an airtight containers in the refrigerator for no more than 5 days. If portions/leftovers are not eaten after 5 days, discard them. 

 

Can you freeze this recipe?

Yes. Make sure it’s in an airtight freezer bag with most of the air removed to avoid freezer burn. It should be consumed within 3 months.

Answers to your Nutrition Question from a Dietitian/Nutrition Expert

 

Can I use barley instead of rice for weight loss? 

 

Yes. Because the grains are chewier, they will take more time and effort to eat than rice. Slowing down your eating can help your brain register sooner that your stomach is full. Also, the higher fiber, high protein nutritional benefits can help increase satiety (the feeling of fullness) so you will feel fuller eating less. Both these factors can help in your weight loss goals. 

 

However, keep in mind that because barley has about 3x the amount of fiber that rice has, switching to it 1:1 ratio might cause some GI upset like bloating or gas. Start with eating smaller amounts so your body has time to adjust to the increase in fiber. 

 

This recipe is adapted from eggs.ca created by registered dietitian colleague Veronica Rouse.

Be sure to also check out my recipe for Quinoa Rice! 

Did you make this recipe? Post your recipe and tag @michellejaelin to share your creation! And don’t forget to follow along on Instagram, Pinterest, Facebook, TikTok and YouTube.