Want to make healthy meals without spending hours in the kitchen? In this video. I’ll show you how to take one pot of pearl barley and turn it into three delicious meals. It’s perfect for meal prep, week night dinners or anyone trying to eat healthy budget friendly meals.
We’ll make a Mediterranean barley and chickpea bowl. Lentil veggie and barley stirfry. And lastly will be making a warm roasted veggie barley salad.
I’ll be using inexpensive ingredients and pantry staples to keep these budget friendly.
Today I’m going to show you how to take one ingredient pearled barley and turn it into three completely different meals just using these simple spices and these few vegetables. We’re going to have three very different delicious meals. We’re cooking everything in one session. So it’s budget friendly, super satisfying. Let’s get cooking. All right, we’re going to start by cooking up the barley. We’re going to take two cups of rinsed barley to five cups of water. And I’m using my pressure cooker today. If you don’t have one, you can just simmer it on the stove for 45 minutes. And we’ll let that go for about 20 minutes. One cup of lentils. So, you want to double the water. So, 1 cup of lentils, two cups of water. We’re going to set our oven to 425° F. It’s going to use salt, pepper, and parsley, just like we did with the barley. These are going to take like 20 25 minutes. Now that those are both cooking, I’m chopping up an onion, the zucchini, celery, and carrots since we’ll be using them across all three of our meals today. This is going to be the perfect way to use up my vegetables. My carrots and celery are so sad. They need to be used up ASAP. We will be roasting and stir frying our vegetables today. I’ll be cutting up this onion two different ways. I’ll be doing a fine dice. It’s not really fine. I’m a home cook, but it’s pretty close. And the other half is going to be more like wedges. And those I’m going to use for roasting. So, we’re going to cut the carrots up in two different ways as well. And we’re going to do little circles for roasting. And I’m cutting them into matchixs. We’re going to use those in the stir fry. So, I’m just adding two cups of frozen peppers onto the pan. And then we’re going to make up our sauce. And we’re going to use 2 tablebspoon of balsamic vinegar, a teaspoon of soy sauce, a teaspoon of dijon mustard. We’re going to give that a mix. And this sauce is enough for both pans of vegetables. You’re just going to pour it on top. And to that, we’re going to add a teaspoon of oregano, a teaspoon of smoked paprika, a half a teaspoon of garlic powder, and salt and pepper to taste. We’re going to get it all mixed up and we’re going to put it into our preheated oven that was set to 425° F. And we’re going to give it a 10minute head start before we put the broccoli in. Now, let’s get started on our chickpeas. We’re going to drain and rinse a can of chickpeas. We’re going to put them on a clean kitchen towel and pat them dry. I’ve been letting my skillet heat up on medium high. I used a little bit of cooking spray. If you use oil, add about a teaspoon of oil to your pan and put the chickpeas in. And we’re going to cook them for about 2 to 3 minutes. We’re going to keep shaking the pan. Make sure they’re not getting stuck or burning. The vegetables have been in for 10 minutes. So, I’m going to put them on the bottom shelf and I’m going to add the broccoli to the top shelf. And we’ll let these cook for about another 20 minutes and then we’ll give them a check. The chickpeas have been cooking for 3 minutes, and now we’re going to add some spices. We’ll start with a half of a teaspoon of oregano, a half a teaspoon of smoked paprika, 1/4 teaspoon of garlic powder, 1/4 teaspoon of salt, 1/4 teaspoon of pepper. We’ll roll them around a little bit in the pan. Get them all mixed up. We’re going to cook the chickpeas for another 7 minutes. We’re going to keep an eye on them. You don’t want them burning. Make sure to shake them up every now and again. And enjoy the little dance they put on for you. Now it’s time to make a sauce for our stir fry. We’re going to add 2 tablespoons of soy sauce, one teaspoon of dijon mustard, one teaspoon of balsamic vinegar, a half a teaspoon of garlic powder, a couple of shakes of pepper, and a teaspoon of honey. We’re going to get that mixed up, and we’re going to set it aside. So, I’ve been heating up my skillet, getting ready to do a stir fry. You want to have that on like mediumigh heat. I sprayed it with a little non-stick spray. If you use oil, do about a teaspoon of oil. And then I’m going to put in the carrots, onion, and celery and stir fry them for a couple of minutes. Get them soft. It’s been about 5 minutes. And now I’m going to add in some peppers and we’ll stir fry those. When the vegetables are all soft, we are going to add in two cups of the pearled barley. We’re going to pour over our sauce. And we’re going to use one cup of lentils. I wanted to use tofu, but I forgot I was out and I had lentils on hand. And this is where I messed up. If you’re making this, do not do this step. Do not add your chickpeas to the stir fry. I just finished making the lentil barley vegetable stir fry. We’re going to try it together. That’s pretty good. When I make this again, I’m going to put more broccoli in. I messed up that stir fry. I wasn’t supposed to get the chickpeas. I was wondering why it looked like so much food. I’ve been in here for hours. I got a little silly. This is warm barley salad with roasted vegetables. Oh, I have a bunch of lentils. I should put the lentils in here. Just added a little bit of lentils in. I just want to see cuz I have a lot left over. It’s really good. So far, out of the stir fry or the roasted veggie salad, I would go with this one. So good. So, this is the Mediterranean barley salad, and I was supposed to put the roasted chickpeas in here. Those were so good. So good. I was cooking and munching on them. I couldn’t stop. This is delicious. This is my favorite one. Mhm. Wow. Sorry. I’m just My mind is If only the chickpeas were in here. All right. I just went and I picked out a couple I just picked out a couple of the chickpeas. Gives it a whole new texture. [Music] This is I can’t stop eating it. And there you have it. in no time at all. We have three different meals made from two cups of barley. Underrated grain. What can I say? It’s delicious. You should try them. I hope you try them. They came out so
1 Comment
Looks delicious