Mixed Vegetable & Tofu Stir-Fry with Pearl Barley

Mixed Vegetable & Tofu Stir-Fry with Pearl Barley

When I think of a stir fry, my first thought is a mix of vegetables with either rice or noodles. Pearl barley is never at the forefront of my mind. But, with the resurgence of the panic over arsenic in rice, I’ve decided to err on the side of caution by slightly reducing the amount of rice I eat.

Pearl barley has a firmer texture than rice, but you can easily use it in place of rice in any recipe that calls for rice. In terms of its nutritional content, it contains a lot more fibre and protein than rice. It contains good levels of B vitamins, selenium, and manganese.

I don’t know if it is obvious by now, but I really do not follow recipes when I cook. It is not that exactly that I wing it, I sort of go with my intuition. I have a good idea of flavours that go well together, so I rarely worry about ‘winging’ new recipes.


This recipe came about while trying to use up vegetables in my fridge that were on their best before date. You wouldn’t typically find Brussels sprouts in a stir-fry, but I can assure you that it works pretty well here.

The key with any stir-fry is to make sure you don’t overcook the vegetables so that you get a bit of texture and also so that you maintain the fresh look of the vegetables. It makes the stir-fry a lot more yummy and more enticing.

I tend to prepare each vegetable I use individually, It makes the cooking process a little longer, but the final result is worth it in the end. No soggy vegetables, just layers of texture and mouthfuls of plant goodness!

I don’t cook with oil so feel free to use oil in place of water for your stir fry. You will notice that in this recipe I don’t add any water to the pan when I start cooking. That’s because the mushrooms release enough water to cook the vegetables.

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Mixed Vegetable & Tofu Stir-Fry with Pearl Barley


  • Author: somiigbene
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: Serves 2 1x
Scale

Ingredients

  • 100g tofu
  • 1 medium aubergine, chopped
  • 10 Brussels sprouts, halved
  • 10 tenderstem broccoli
  • 20g spinach
  • 250g chestnut mushrooms, halved
  • 1 medium courgette, sliced
  • 3 tablespoons soy sauce
  • 4 tablespoons sweet chilli sauce
  • 3 spring onions, chopped
  • 1/2 teaspoon of ground ginger
  • 3 small cloves of garlic, finely minced
  • 1 red chilli, sliced
  • 140g pearl barley

Instructions

  • 100g tofu
  • 1 medium aubergine, chopped
  • 10 Brussels sprouts, halved
  • 10 tenderstem broccoli
  • 20g spinach
  • 250g chestnut mushrooms, halved
  • 1 medium courgette, sliced
  • 3 tablespoons soy sauce
  • 4 tablespoons sweet chilli sauce
  • 3 spring onions, chopped
  • 1/2 teaspoon of ground ginger
  • 3 small cloves of garlic, finely minced
  • 1 red chilli, sliced
  • 140g pearl barley

  • Category: Lunch/Dinner

Keywords: Pearl barley, Stir fry

Print

Mixed Vegetable & Tofu Stir-Fry with Pearl Barley


  • Author: somiigbene
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: Serves 2 1x
Scale

Ingredients

  • 100g tofu
  • 1 medium aubergine, chopped
  • 10 Brussels sprouts, halved
  • 10 tenderstem broccoli
  • 20g spinach
  • 250g chestnut mushrooms, halved
  • 1 medium courgette, sliced
  • 3 tablespoons soy sauce
  • 4 tablespoons sweet chilli sauce
  • 3 spring onions, chopped
  • 1/2 teaspoon of ground ginger
  • 3 small cloves of garlic, finely minced
  • 1 red chilli, sliced
  • 140g pearl barley

Instructions

  • 100g tofu
  • 1 medium aubergine, chopped
  • 10 Brussels sprouts, halved
  • 10 tenderstem broccoli
  • 20g spinach
  • 250g chestnut mushrooms, halved
  • 1 medium courgette, sliced
  • 3 tablespoons soy sauce
  • 4 tablespoons sweet chilli sauce
  • 3 spring onions, chopped
  • 1/2 teaspoon of ground ginger
  • 3 small cloves of garlic, finely minced
  • 1 red chilli, sliced
  • 140g pearl barley

  • Category: Lunch/Dinner

Keywords: Pearl barley, Stir fry

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