Barley and mixed vegetables stir-fry

This stir-fry, with all its colorful veggies, is a vitamin and mineral bomb. I will not list them because all of the good stuff is there. I thought there would be half of it left for the next meal, but we (two hungry people) ate nearly everything. If you are cooking it for more people, I recommend doubling the amount of the ingredients. Barley contains gluten.



 1 cup dry barley or 3 cups cooked,

1 red bell pepper,

2 cups fresh green peas,

4 icicle radishes,

2 large carrots,

1 hot finger pepper, deseeded,

½ onion,

1 cup chopped green onions,

½ cup chopped fresh cilantro,

3 tablespoons soy sauce,

2 tablespoons extra virgin olive oil (for frying, optional).


Rinse barley well in a sieve and cook it in 1.5 cups of water to one cup of grains (see: Learn to Cook – Grains). Chop all the ingredients. Heat up a frying pan with olive oil. If you do not use oils, you may “fry” them in a little bit of water instead, just enough to prevent the ingredients from sticking to the pan. I do not overuse oils, but in this case I like to use some fat for the fat-soluble vitamin  absorption. Add onion, carrots, radishes, and hot pepper and fry for about five minutes.

 Add red bell pepper and fry two more minutes. Add green peas and fry two more minutes.



Add green onions, cilantro, and soy sauce and mix all the ingredients well while still frying. Add barley and if it was cold (in case you are using leftovers), fry it for as long as it needs to heat up. If it’s freshly cooked, just mix it.



My stir-fry was delicious, now it’s your turn!