Delicious Vegan Barley Rice

The magical barley rice combination has helped me change my diet for the better. I discovered this recipe during my travels around Japan and I can't stop raving about it. Barley and rice together are fantastic, and they are the perfect texture, ideal to be topped up with any protein.

I used to not be a huge rice eater. Even though I perfected the recipe for whole grain rice, I still had reservations, simply because I prefer the starchiness of potatoes. Having said that, rice is a lot healthier, so I do recommend you have it as part of a healthy and diverse vegan diet.

So, what exactly is this combination of barley and rice? The truth is, putting barley and rice together is probably the best combo yet. The textures marry each other so beautifully, and the tastes are wonderful. You have to give it a try, and you'll love it so much. We're now addicted and can't imagine eating rice any other way.

What is barley rice?

Barley rice is a combination of barley and rice put together. You normally cook them separately and then mix them at the end. They take the same amount of time to cook, so you won't be inconvenienced. The result is a gorgeous combo, rich in fibers, proteins and vitamins.

Barley is a cereal grain grown in temperate climates globally. It is one of the first cultivated grains, so as humans we had barley as part of our diet for a long time. It dates back to as early as 10,000 years ago. Barley has a lot of fibre which is essential for a healthy vegan diet. But, gluten intolerants should stir away from barley as this grain contains gluten.

Brown rice is packed with folate and vitamin E and it has its fair share of fibre. It's also rich in proteins, B complex vitamins, magnesium, potassium and iron.

Overall, mixing barley and rice results in a meal that's not just delicious, but also fantastic for you and guaranteed to put your hunger at bay. It also keeps in the fridge for up to 5-7 days so you can make a healthy amount at the beginning of the week, and continue to eat it every day, with fresh vegetable toppings.

Ingredients for Barley Rice

You will need a couple of ingredients such as rice and barley, of course, but you have a few options to play with here.

Rice - you can use any type of rice you prefer, including white rice. Brown rice and barley are the healthiest option. You can also try wild rice if you prefer, it's going to taste so good.

Barley - use dried pearl barley from any bag. You can also use hulled barley, but the cooking time is usually going to double.

Boiling water - You'll have to cook your whole grains, and the easiest way to do so is to low simmer them in boiling water. Just add salt. If you want to add more flavour to your grains, you can also simmer them in chicken broth or vegetable broth.

Don't love cooking your rice on the hob? Consider investing in a rice cooker.

How to make barley rice

Making barley rice takes just 20-25 minutes. This is a quick and easy barley recipe.

Bring some water to a boil (around 1.5 litres). Add the barley to a saucepan and cover with boiling water, or vegetable stock as mentioned above. Simmer for about 15-20 minutes. You know the barley is ready when it's fairly soft and swollen. Drain and set aside.

While the barley is simmering, you can start preparing your rice. I have a recipe here explaining how to cook the perfect wholegrain rice. You will need a deep pan. Add a little olive oil and a cup of rice. Add spices: salt, vegetable stock, paprika, thyme and coriander. Mix with a wooden spoon to ensure the rice is covered in oil and spices. Add two cups of water over the rice, cover and bring to a boil. Reduce the heat to low-medium and simmer for 20-25 until all the water is absorbed. The rice should be tender and delicious.

Add the drained barley over the rice and mix well. Serve in a deep bowl with the toppings of your choice. Add dried fruit, fresh or cooked veggies or lemon tofu.

We like to add vegan beef stew, mushrooms, chickpeas and more. You can be super creative.

You can use normal rice or brown rice and barley together. We also tried it with wild rice, and it tastes fantastic.

FAQ

Is barley rice healthy?

Yes, barley rice is super healthy. In this recipe, we're using two wholegrains full of fibers, vitamins and minerals. It's delicious too!

Can barley be used like rice?

Barley can be used as a replacement for rice, yes. However, note that barley, unlike rice, contains gluten.

How do you eat barley rice?

The best way to eat barley rice is to top it up with vegetables, dried fruit or protein of your choice. Vegans usually like to top it up with tofu or tempeh.

Is barley healthier than rice?

Overall, barley has a better nutritional profile but when combined, they make a great meal full of fibres, proteins, B complex vitamins, magnesium, potassium, iron and folate.

This recipe has been developed entirely by Yuzu Bakes. Any resemblance with other recipes is purely coincidental.

Barley Rice

0

No votes yet

• Prep Time: 2 mins
• Cook Time: 25 mins
• Total: 27 mins
• Serves 6 people

Categories: Sides Cusine: East European, Japanese, Middle Eastern

Description

Once you make our barley rice you will never imagine eating these two grains apart. Not only barley and rice complement one another but they enhance each other's texture and taste. Try this super delicious and nutritious bowl.

Ingredients

(USA / Metric)

• 1 cup brown rice
• 1 1/4 cup barley
• 1 tsp vegetable stock
• 1 tsp thyme
• 1 tsp paprika
• 1 tsp ground coriander
• 1 tbsp olive oil
• 2 tsp salt

Instructions

• 1. Cook the barley according to the package instructions. I normally bring it to a bowl in 1.5 litres of water with 1 tsp of salt and simmer it on low heat for about 15-20 minutes. The barley should be quite soft and swollen. Drain and set aside.
  2. In the meantime, add the olive oil to a deep pan. Add the cup of rice and all the spices, 1 tsp salt and the vegetable stock. Fry the rice with the spices for about 1-2 minutes until the grains become slightly translucent at the ends. Add two cups of water and cover. Bring to a boil, reduce the heat and simmer for 20-25 minutes until the rice absorbs all the water.
  3. Add the barley over the brown rice and gently mix the two grains. Serve in a bowl with the toppings of your choice.

Nutritional Information

Total Nutrition Facts

Serves 6 people

Amount Per Serving
Calories 100
% Daily Value*
Total Fat 3 g			4%
	Saturated Fat 0 g		2%
	Trans Fat 0 g		0%
	Polyunsaturated Fat 0 g
	Monounsaturated Fat 2 g
Cholesterol 0 mg			0%
Sodium 779 mg			34%
Total Carbs 17 g			6%
	Dietary Fiber 2 g		8%
	Sugar 0 g		0%
Protein 2 g			3%
Vitamin A 1% Vitamin C 0% Calcium 1% Iron 4% Vitamin D 0% Magnesium 6% Potassium 1% Zinc 5% Phosphorus 7% Thiamin (B1) 5% Riboflavin (B2) 2% Niacin (B3) 7% Vitamin B6 7% Folic Acid (B9) 0% Vitamin B12 0% Vitamin E 3% Vitamin K 2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice

Did you make this recipe?

Tag @yuzubakes on Instagram and hashtag it #yuzubakes