Packed with protein and fiber, cooked barley is a perfect bed for your favorite veggies and protein to make a powerful brunch or lunch bowl.
Prep Time15 minutesmins
Cook Time20 minutesmins
Soak barley30 minutesmins
Course: Brunch, Main Course
Cuisine: American, Indian
Keyword: barley, grain bowl, protein bowl, veggies
Servings: 3
Ingredients
For the barley
1cupbarley
1tspsalt
1/2tsppepper
1tsplemon juice
1tspolive oil
1/4cupcilantrochopped
Veggies
1/2cuponionsthinly sliced
1cupred cabbagethinly sliced
12French beanssliced diagonally
2carrotspeeled and cut into sticks
1tbspolive oil
1/2tspsalt
1/4tsp pepper
Sides
2eggshardboiled
2tbspsliced red cabbagefresh or sauerkraut
4tbspsriracha yogurt dressing
Instructions
To cook the barley
Rinse 1 cup barley under running water and then soak for 30 mins in 3 cups water in a pan. Place the pan on medium heat, uncovered and allow the barley to cook. It will take about 20 minutes to become fully cooked and soft.Drain the cooked barley on a sieve and place in a bowl.Add:1 tsp salt1/2 tsp pepper1 tsp olive oil1 tsp lemon juice1/4 cup chopped cilantroMix gently and let stand.
Sautéed Veggies
Thinly slice 1/2 cup onion.Diagonally slice 10-12 French beans.Peel and chop 2 carrots into sticks.Heat 1 tbsp olive oil in a pan.Add the onions and sauté till soft.Add the beans and carrots and sauté till soft but still crunchy.Prepare the sriracha dressing.
To prepare the eggs
Place 2 eggs in a pan with 2 cups water.Add a pinch of salt.Bring the water to boil and set a timer for 12 mins to make hardboiled eggs.Turn the heat off after 12 mins.Allow to cool or run under cold water.Peel and slice in half.
To prepare the bowl
Take 1/2 cup cooked and seasoned barley in a wide bowl or plate.Add 1 cup sautéed veggies.Add 2 tbsp fresh sliced red cabbage or sauerkraut. Add the egg.Drizzle the sriracha dressing over everything.Serve warm for lunch or brunch or pack in your lunchbox.