Tibetan Barley Rice

Tibetan Barley Rice is a hearty and nutritious dish that combines the nutty flavor of barley with vibrant vegetables and aromatic spices. This gluten-free meal is not only filling but also offers a taste of Tibetan culinary tradition.

Ingredients

• Pearl barley - 100 grams
• Water - 500 milliliters
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Green peas - 50 grams (fresh or frozen)
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce (gluten-free) - 2 tablespoons
• Sesame oil - 1 tablespoon
• Green onion - 2 stalks, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the pearl barley under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed barley and 500 milliliters of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 25 minutes or until barley is tender and water is absorbed.
3. While the barley is cooking, heat the sesame oil in a large skillet over medium heat.
4. Add minced garlic and grated ginger to the skillet, sautéing for about 1 minute until fragrant.
5. Add the diced carrot and bell pepper to the skillet, cooking for 5-7 minutes until they begin to soften.
6. Stir in the green peas and cook for an additional 2-3 minutes.
7. Once the barley is cooked, fluff it with a fork and add it to the skillet with the vegetables.
8. Pour the gluten-free soy sauce over the mixture and stir well to combine. Season with salt and black pepper to taste.
9. Cook everything together for another 2-3 minutes until heated through.
10. Garnish with chopped green onions before serving.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• A good source of plant-based protein, suitable for vegetarian diets.

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