Tibetian Barley Rice

Tibetan Barley Rice is a wholesome and nourishing dish that combines the earthy flavors of barley with vibrant vegetables and aromatic spices. This dish is not only satisfying but also reflects the rich culinary heritage of Tibet, making it a delightful addition to any meal.

Ingredients

• Barley - 150 grams
• Water - 500 ml
• Carrot - 1 medium, diced
• Bell Pepper - 1 medium, diced
• Green Peas - 100 grams (fresh or frozen)
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Cumin Seeds - 1 teaspoon
• Turmeric Powder - 1/2 teaspoon
• Salt - to taste
• Olive Oil - 1 tablespoon
• Green Onion - 2, sliced (for garnish)

Steps

1. Rinse the barley under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed barley and 500 ml of water. Bring to a boil over high heat.
3. Once boiling, reduce the heat to low, cover, and let simmer for about 20 minutes, or until the barley is tender and water is absorbed.
4. In a large skillet, heat the olive oil over medium heat. Add cumin seeds and sauté for 30 seconds until fragrant.
5. Add minced garlic and grated ginger, and sauté for another minute until aromatic.
6. Stir in the diced carrot, bell pepper, and green peas. Cook for 5-7 minutes until the vegetables are tender.
7. Add turmeric powder and salt to the skillet, mixing well to combine.
8. Once the barley is cooked, fluff it with a fork and add it to the skillet with the vegetables. Stir well to incorporate all ingredients.
9. Remove from heat and garnish with sliced green onions before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in fiber which aids digestion.
• Rich in vitamins and minerals from the vegetables.

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