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Heritage Barley (Better than Rice) Pilaf

This high fiber, slow carb pilaf pairs beautifully with fish, meat or a salad for a nutritious meal. Feel free to substitute your favorite vegetables as well.
Cuisine Indian
Author Deepa Thomas

Ingredients

  • 6 cups water
  • 2 cups whole grain barley well-rinsed and drained
  • 4 garlic cloves finely chopped
  • 1 teaspoon fennel seeds
  • 1 teaspoon cumin seeds
  • 2 teaspoons coriander seeds
  • 3 cloves
  • 2 cardamom pods
  • 2- inch cinnamon stick
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper

Saute vegetables:

  • 2 tablespoons toasted sesame oil divided
  • 1 fennel bulb thinly sliced
  • 1 red bell pepper rough chopped
  • 1 yellow bell pepper rough chopped
  • 1/2 teaspoon salt divided
  • 1/2 teaspoon fresh ground black pepper divided
  • 1 tablespoon truffle oil optional

Crowning flavor:

  • 1 tablespoon fresh lemon juice
  • 1 tablespoon toasted pistachio

Instructions

  1. Bring 6 cups of water to a boil. Add barley, garlic, seeds, cloves, cardamom, cinnamon, salt, and pepper. Stir occasionally. Cook to desired consistency (al dente). Barley is very forgiving-just add water as needed. (Approx. 1 hour)
  2. Meanwhile, heat 1 tablespoon sesame oil in a heavy saute pan over medium-high heat. Add fennel slices in a single layer and cook undisturbed for one minute. Turn over when lightly browned and brown the other side. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Remove from heat and set aside on a platter.
  3. In the same saute pan, heat the remaining 1 tablespoon of sesame oil and add red and yellow bell peppers. Cook undisturbed over high heat for one to two minutes until lightly charred. Season with remaining 1/4 teaspoon salt and 1/4 teaspoon of pepper. Remove from heat and set aside on a platter.
  4. Toss cooked barley with sauteed fennel and bell peppers.
  5. Check seasoning and drizzle with truffle oil, if you're feeling decadent!
  6. Crowning flavor: Top with fresh lemon juice and toasted pistachios.

Recipe Notes

Serves: 6