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 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!
Ingredients in Barley Fried Rice
These are my dietitian approved ingredients that are my favorites both taste and nutrition wise. However, customize it however you like. It’s a great fridge cleaner recipe, so use what you have already to prevent food waste in your kitchen.
Cooked barley – For this recipe, you can use either pot barley or pearl barley. Pot barley retains the bran and has the hull removed. It’s more nutritious and takes longer to cook. Pearl barley undergoes further polishing, resulting in a more refined, smaller grain that cooks in less time. Both grains work for this recipe.
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.
Barley Fried Rice
Equipment
- 1 Large skillet or wok
Ingredients
- 2 cups (500mL) cooked barley
- 2 Tbsp (30mL) canola oil
- 4 large eggs
- 1.5 cups (350mL) frozen vegetable mix carrots, corn and peas
- 1 can (540mL) chickpeas drained and rinsed
- 2 green onions chopped
- 2 cloves garlic minced
- 2 Tbsp (30mL) low sodium soy sauce
- 1 Tbsp (15 mL) dark soy sauce
- 1 Tbsp sesame oil
- 2 tsps rice vinegar
Optional Toppings
- sesame seeds
- chopped cilantro
- sriracha sauce
Instructions
- In a large skillet or wok over medium high heat, drizzle 1 Tbsp (15 mL) canola oil.
- Crack eggs and whisk together and scramble until just set. Remove from heat and set aside.
- In the same skillet or wok, heat remaining Tbsp (15 mL) canola oil. Add garlic and ginger. Saute until fragrant, about 30 seconds.
- Add in mixed vegetables and chickpeas. Cook for about 3-4 minutes. You want the vegetables to be crisp and chickpeas to be slightly browned and crispy.
- Add the cooked barley. Cook for about 2-3 minutes, allowing the barley to get slightly crispy on the edges.
- Add scrambled eggs and green onions back to the skillet/wok.
- In a small bowl, mix together soy sauces, sesame oil and rice vinegar. Pour mixture over the barley and mix well to coat everything.
- Garnish with sesame seeds, chopped cilantro and sriracha sauce.
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.
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