Mindful Eating- Barley and Cracked Wheat stir fry with vegetables.
This one is totally new invention for me with my two favourites Grains-Barley and Cracked Wheat.
Barley is a very versatile cereal grain and is known to have rich nutritional content -molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
Cracked wheat is primarily a wheat product made from whole raw wheat kernels which are made into small pieces which resemble rice grains. As the name suggest cracked wheat is made from whole wheat berries, hence it carries a great deal of nutrition and fibre. The rich outer bran and the germ of the wheat are what makes it so healthy. For this reason, it is often added to healthy diets, especially those eaten by people who are concerned about heart health.
Barley is chewy in texture so for those people who haven't taste barley yet, this will be a new addition to the palette. Cracked wheat is just like rice in texture when cooked. :)
Preparation Time-20 mins (included the time taken to boil the barley and cracked wheat).
Cook time-10 mins
Total time-30 mins.
Serves- 2 adults
1 cup cracked wheat
½ cup barley grains
½ cup chopped carrots
½ cup chopped bell pepper
2 florets of broccoli
½ onion chopped
4 cloves of garlic finely chopped
1 green chili finely chopped
1 tsp soy sauce
2 tsp vinegar
1 tsp red chilli sauce
1 tsp tomato ketchup
½ tsp black pepper powder
salt as per taste
- Boil cracked wheat and barley together on medium heat. Water should be added with caution. Just enough to immerse the grains and 1/2 inch above the grains.
- Once boiled, take them out in a container, allow to cool and refrigerate. Next morning you will find the grains to be separated and dry which is exactly how we want to make this Indo-Chinese stir fry.
- Take a non-stick wok, add two tsp oil. Once heated, add crushed garlic and green chili. Put the flame on high. Next, add all the vegetables and sauté them for a minute.
- Now add barley and cracked wheat grains to it. mix well while on high heat.
- Reduce the heat to medium and add the sauces one by one. Mix well. Cover with a lid and allow to cook for two more minutes. Be careful to keep stirring occasionally.
Things to remember
Most of the Indo-Chinese preparations require the noodle or the rice or any other grain to be al dente- (firm to the bite). This basically means that for grain to be fluffy and separated, it has to cook 'aadha kaccha'- 80% cooked and then 20% gets cooked while the sauté happens.
Barley and cracked wheat can become mushy if excess water is added. That will ruin the entire preparation. This process is the most crucial hence ensure only 1/2 inch of water above the grains while putting it to boil.
You can add more vegetables if you like. Sautéing them just for a minute keeps its nutritional value pretty much intact. It also gives a nice crunch to the dish.
If making this for kids, omit the green chili and balance the sauces and spice. Finely chopping the vegetables makes it easy for the kids.