Barley And Corn Stir Fry
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Barley corn stir fry is my version of healthy stir fry that is not so oily and fully packed with nutrients and fiber.. Before we move on to the health benefits of barley, you will be pleased to know that you can consume it in many kinds of preparations like salads, soups, stew, and even with chicken, mutton or in the tandoori style. Therefore, it will not add value just to your health but also to your palate. This dish can be a main meal or as a snack and keeps you full for a long time.
There are numerous benefits from barley like it keeps colon and intestine health, prevents gall stones, prevents osteoporosis, prevents asthma, preserves skin elasticity and control blood sugar as well as blood cholesterol levels.
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Ingredients
- Barley 1 cup
- Water 3 cups
- Olive oil 1 tbsp.
- Garlic mince ½ tsp
- Onions finely chopped 1 small or 2 tbsps.
- Ginger garlic paste ½ tsp
- Carrots diced 2 tbsps.
- Green Chilly 1 optional
- Corn ¼ cup
- Vinegar few drops optional
- Chinese Seasoning 2 pinches.
- White Pepper powder optional to taste
- Salt
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Instructions
- First of all, let’s cook the barley. Rinse barley in water once. Soak in 2 cups of water for about 2-3 hours. Pressures cook (using the same water that was used for soaking) for one whistle on high flame and then simmer and cook for 5 minutes.
- Let the pressure settle down, remove barley from pressure cooker strain it (reserve the stock as we are going to use it in our soup). Let the barley cool down a bit.
- Again use a cup of fresh water to wash the barley grains and strain the barley and preserve the stock. this enures that all the strach from barley cooked barley is taken away which prevents the grains from sticking when we stir fry them.
- What to do with the stock? I have a perfect use for them- Barley Vegetables Soup.
- Heat olive oil in a non-stick wok/pan on medium heat, add the garlic mince. Sauté for few seconds, then add onions and a pinch of salt. Keep stirring till the onions turn slightly brown.
- Now add the ginger garlic paste and sauté for 30 seconds to a minute.
- Add the carrots and increase the flame to high. Sauté till you see slight brown color on the carrots. Add the green chili and sauté till carrots are cooked but crunchy, add the corn and keep stirring on high heat ill the corn is partially cooked.
- Now add the barley and vinegar. Add salt to taste and stir continuously for 3-4 minutes. As a last ingredient add Chinese seasoning, white pepper powder, taste, adjust salt and stir for another minute. Serve hot.
Notes
The barley that I have used is from Go India Organic.
I have used a standard measuring cup and spoons for measuring all the ingredients.
I use white pepper powder to maintain the white color of the barley soup, you can use black pepper powder also.
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