Barley Pilaf is easy to cook, healthy and vegan lunch idea. The tender and chewy Barley is sauteed in mild spices and mixed with nuts. Its a complete delight on a wonderful and relaxed afternoon.
A treat that I like to give myself once in a while.
Often times in healthy eating it gets difficult for us to come up with lunch ideas.
Mostly we try to lower the carbohydrate content of any meal. Sometimes, salads just sounds uninteresting. Yet we want something freshly cooked and filling and low in calories and high in nutrition. The idea of rice is always so tempting. But in our endeavor in trying to lose weight we avoid the white carbs. So the thought of what to eat for lunch goes on forever.
One day while walking through the aisles of the grocery store I caught the sight of Barley packet on the shelf. I got excited and could not wait to try it immediately. Moreover, I have been on a look for a rice substitute.
In India we usually consume barley water due to its immense health benefits. However, in many countries it is consumed in rice form.
Health benefits of Barley
It helps in curing urinary tract infections.
Flushes out toxins from the body and helps in losing weight.
Barley rice has the cooling effect in stomach.
Ingredients for Barley Pilaf
Olive oil
Mustard seeds
Curry leaves
Cilantro
Raw peanuts
Unsalted Cashew nuts
Onions
Turmeric powder
Chili powder
Salt
Cooked barley
Lemon juice
I loved cooked Barley in pilaf form . The chewy texture of it was satisfying, especially, because I have been watching my calorie consumption for a while. So this was a great change of taste for me.
I was encourage to come up with more barley recipes. However, I started with Barley Pilaf . This is my evergreen favorite barley recipe though. Now, I wanted to introduce this fiber rich grain to my family.
Easy steps to cook Barley Pilaf
I decided to cook with Indian flavors.
I combined the mustard seeds, fresh curry leaves and fresh cilantro to give it a distinct flavor.
Then, I added nuts to enhance the pilaf.
I decided to go for mild spices so that Barley does not lose its original taste and yet Barley Pilaf is flavorful.
It is a wonderful one pot dish. My family enjoyed it heartily 🙂
Did you make it?
If you get a chance to make this recipe then please leave your feedback in the comments below along with the ratings. In addition, you may tag @kiipfit on Instagram.
Barley Pilaf
Ingredients
- 2 tbsp olive oil
- 1 tsp mustard seeds
- 7 curry leaves
- 1/4 cup fresh cilantro (chopped)
- 1/4 cup raw peanuts (with skin)
- 1/4 cup unsalted cashew nuts
- 1 cup chopped yellow onions
- 1 tsp turmeric powder
- 1/2 tsp chili powder
- 1 1/2 tsp salt (or as per taste)
- 3 cups cooked pearled barley
- 1 1/2 tsp lemon juice (or as per taste)
Instructions
- Heat oil in a wok/skillet in a medium flame.
- Add mustard seeds. As soon as it starts to splutter add curry leaves, cilantro, peanuts, cashew nuts and saute well.
- When the cashew nuts and peanuts start browning add onions and saute until translucent.
- Add turmeric powder, chili powder and salt and again mix well so that the spices are well blended.
- Add barley and mix properly. Cover and cook for few minutes.
- Lastly add lemon juice. Mix properly. Simmer, cover and cook for 2 minutes.
- Garnish with more cilantro and serve hot.
Notes
- To cook Barley - take 2 ½ cups of water in a saucepan and bring it to a boil. Add 1 cup barley and cook until almost all the water is absorbed and the barley is soft, tender and chewy. For pilaf recipe drain the left over water.
Nutrition
Elizabeth @ bowl of delicious! says
I loveeee barley. It’s got such a great crunch and texture to it without being too “whole grain-ish.” This looks amazing! I’m definitely inspired to make my own pilaf 🙂
Gunjan says
Thanks Elizabeth! Hope you enjoy this recipe.
Lynn @ Order in the Kitchen says
love the color of this pilaf! what a smart change though to use the barley! makes it a much healthier option! love it 🙂
Aliza says
Okay, I’ve heard of rice pilaf, but never barley pilaf! I think that this is the perfect way to switch it up!
Gunjan says
I would recommend to try this Barley Pilaf and substitute it for rice. Barley is healthier than rice.
MK says
I never considered using barley for pilaf. This recipe looks incredible! The cashews and peanuts are ingredients I wouldn’t have considered in this dish, but certainly look forward to trying.
Cheryl Kohan says
I love barley, too, and this looks just delicious. Barley has such a great nutty flavor and texture and I haven’t made it for a long time. What a great substitute for rice and a bonus is the health benefits. Great post!
Madi Rowan says
I don’t eat pilaf because I’m Celiac but I love the recipe!! I think I’m just going to substitute the pilaf for just plain rice, I think it will be delicious!
-madi
Gunjan says
Hi Madi, you can certainly substitute it with plain rice or quinoa. This recipe would as good as with Barley.
Marlynn | UrbanBlissLife says
This looks so good and flavorful! I’ll have to try it this week!
Luci says
This looks so yummy. I’ve never cooked with barley before, will have to try.
Stine Mari says
This is such a great alternative to white rice! And it does look scrumptious with all those Indian spices.
Leanne Wong says
I love barley! Both as a savoury dish and dessert. Over here in Singapore, we have barley drinks often and it cools us down in this sunny weather!
Jalisa Harris says
My family would love this recipe. Definitely bookmarking.