Pearl Barley Stir Fry

This sweet and tangy barley stir fry will tantalize your tastebuds while helping maintain blood sugar levels due to barley’s high fiber content and mineral composition. Serves 2.

Ingredients

• 1 cup cooked barley

• 1 ½ stalks of kale chopped (stems removed)

• 2 stalks celery, thinly sliced

• 1 carrot, thinly sliced

• 1 apple, thinly sliced

• ½ red onion, thinly sliced

• 2 cloves garlic (optional)

• 2 tbsp olive oil (or sesame oil)

Sauce: 

• 2 tbsp soy sauce (or tamari)

• 1 tbsp apple cider vinegar, rice vinegar, mirin, etc. (lemon juice will work if no vinegar)

• 2 tsp honey or maple syrup or agave syrup

• 1 tsp grated ginger (optional)

• Pinch chili flakes (optional)

Instructions:

1. For a successful stir fry, ensure you’ve prepped and chopped all your ingredients first as stir fries move fast. Mix all sauce ingredients in a bowl and whisk together until incorporated. And keep ingredients moving in the pan, stirring as you add each ingredient. Precook ⅓ cup of barley in 1.5 cups of water or broth for cooked barley in this recipe. Barley expands 3 times when cooked.

2. Use a large skillet or wok over medium hot heat, heat the pan up before adding ingredients.

3. Add red onion, carrot, and celery and cook for 3-4 minutes until tender.

4. Add kale and cook until wilted.

5. Add apple and garlic and cook for 2 minutes. 

6. Add precooked barley and premixed sauce. Cook for another 2 to 3 minutes to ensure barley is heated through.

7. Finish with sesame seeds and fresh lemon juice or a splash more of vinegar and soy sauce.