Lunch Ideas
Barley Veg Pulao
A one-pot pulao made with pearl barley instead of rice. Chewier, far more filling, and it holds up in a lunchbox without going claggy.
350
kcal
15g
protein
52g
carbs
9g
fat
Per serving · makes 3 · 40 minutes
Ingredients
- •1 cup pearl barley, soaked 2 hours
- •1/2 cup green peas
- •1 carrot and 1 cup beans, diced
- •1/2 cup chana or rajma, cooked
- •1 onion sliced, 1 tomato chopped
- •1 tbsp ginger-garlic paste
- •1 bay leaf, 2 cloves, 1 small cinnamon stick
- •1 tsp cumin, 1/2 tsp turmeric, 1 tsp garam masala
- •2 tsp oil, salt to taste, 2.5 cups water
Method
- 1.Heat the oil, crackle the cumin and whole spices, then brown the onion properly. This is where the flavour comes from.
- 2.Add the ginger-garlic paste and tomato and cook until the oil separates.
- 3.Stir in the vegetables, chana, turmeric, garam masala and salt, and fry two minutes.
- 4.Add the drained barley and water. Bring to a boil, then cover and simmer 25 minutes until the barley is tender and the water is gone.
- 5.Rest covered 5 minutes, then fluff with a fork.
Coach’s note
Barley needs the soak and it needs more water than rice. Cook it dry and it stays stubbornly hard in the middle no matter how long you leave it.
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