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barley-egg-fried-rice

Egg Fried Barley | Barley Egg Fried Rice

Siri
Egg fried made of barley instead of rice. Barley fried rice is a healthy fibre rich dish made of cooked pearl barley, eggs abd vegetables. A perfect brunch or a side.
3.65 from 14 votes
Prep Time 15 mins
Cook Time 20 mins
Course Brunch, Side Dish
Cuisine Asian, Chinese
Servings 2
Calories 293 kcal

Ingredients
  

  • ½ cup pearl barley uncooked,see notes for cooking instructions
  • 2 eggs
  • 1 carrot finely chopped
  • 4 beans finely chopped
  • 1 clove garlic finely chopped
  • 1 spring onion chopped
  • 3 tablespoon coriander finely chopped
  • 2 teaspoon oil for cooking eggs plus vegetables
  • ½ teaspoon ground black pepper
  • ¼ teaspoon salt or as per taste

Instructions
 

Preparing Eggs

  • Heat a teaspoon of oil in a wok and crack open two eggs. allow cooking for a couple of minutes until the eggs are lightly set. Stir them gently using a wooden spatula and scramble them lightly. Make sure the eggs are not cooked for a long time as they will be fried with barley again.

Cooking Barley

  • check out the post instant pot barley specified in the post.

Making barley fried rice

  • In the same pan you fried eggs, heat another teaspoon of oil and add the finely chopped vegetables and allow to cook for 5 minutes. the veggies are not to be cooked to remain slightly crunchy.
  • Add salt, pepper, soy sauce. Increase the flame to high and sautee for 30 seconds.
  • Add cooked barley, eggs and mix well. allow them to get fried for a couple of minutes on high flame. Adjust any salt.
  • Add chopped spring onions and coriander for additional flavour. Serve hot.

Notes

Cooking barley - follow my recipe for instant pot barley.
Diet If you want a gluten-free version, check out my healthy fried rice made of brown rice.
Substitutes Eggs can be replaced by stir-fried paneer or tofu to make it vegan. Adding more vegetables like cabbage, broccoli makes this barley fried rice even more nutritious. Pearl Barley can be replaced by hulled barley, quinoa, brown rice, cauliflower rice also.
Serving Barley fried rice can be served as it is as it contains both carbs and protein. for added nutrition, you can serve it with stir-fried mushrooms, stir-fried tofu or vegetables, healthy paneer popcorn. And why not with healthy spicy masala fries
Storage It stays good in the fridge for 3 days, simply reheat using a microwave oven or pan-fry again for a couple of minutes. Freeze in a zip lock bag and store for up to 1 month. Defrost thoroughly, reheat and serve piping hot.
Tips Barley grains should not have any extra moisture. If you are left with extra liquid when cooking barley, make sure to drain the grains completely before adding to the veggies. Barley grains are usually less slimy and thick, however, if needed, please refrigerate for 10 minutes if you think the grains are cooked too soft.
Nutritional values are approximate and based on serving it as a main meal or brunch.
 
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Nutrition

Calories: 293kcalCarbohydrates: 43gProtein: 11gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 164mgSodium: 380mgPotassium: 334mgFiber: 9gSugar: 2gVitamin A: 5448IUVitamin C: 4mgCalcium: 59mgIron: 2mg
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