A Complete Meal: Pearl Barley Stew

If you've been following me, you probably remember that in the last post I told you I switched up my gym routine because I want to build muscle mass for the upcoming summer (I know, there's still time).

Well, after a few days deep into the new training program, I can tell you that my whole body is sore.

And that's great.

Why is it great?

Because I managed to push my body out of its comfort zone.

I challenged it, and in return, it will try to improve and become more efficient, thereby building muscle mass.

The muscle soreness is an indication that it's dealing with something new it's not used to.

Just wait, you'll see me this summer :)

I'm writing this post now after returning from my morning workout and after eating lunch.

Today I made myself a quick pearl barley stew with seitan and vegetables, 80s Chinese restaurant-style. (Ahh, those were the days).

What's the deal with pearl barley?

Well, the truth is, I got confused.

Really.

I thought I was putting brown rice in the pot. (They look very similar).

But I went with the flow of my mistake, and the result, in my opinion, was perfect.

What's fun about pearl barley is that it swells and grows, it’s chewy, and its nutritional value is amazing.

Wait, what is pearl barley anyway?

Pearl barley is barley grains that have been toasted to shorten their cooking process.

And pearled barley refers to those same barley grains that have been hulled and polished, giving them a lighter color.

Despite this, they are still considered very nutritious and healthy.

Barley contains twice the dietary fiber of rice, a good amount of vitamins and minerals, and even a high amount of protein.

Barley contains gluten and is therefore not suitable for people with celiac disease.

It is very easy to cook and can be incorporated perfectly into soups (just ask your grandma), stews, and even salads.

A little about the recipe

Honestly, I'd be a little bummed if you asked me what you can substitute for the pearl barley (after the grand introduction I gave it), but oh well, you can use rice if you really insist.

I used chunks of natural, unseasoned seitan that I sliced thinly.

You can substitute it with the same amount of tofu or, alternatively, soybeans (edamame).

The resulting sauce is rich and delicious, and I don't recommend leaving out any of the ingredients.

But if you really don't like ginger or hot pepper, you can omit them (but don't send me messages on Insta later saying it didn't turn out right).

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How to eat it?

A serving of this pearl barley stew with seitan and vegetables can be a perfect solution for lunch at the office or school when you have an evening workout.

Or, alternatively, if you want to impress your mom who just told you, "Ahh, how I miss the Pikansin that used to be in the Kfar Saba shopping center."

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Nutritional values by fitness trainer and clinical dietitian Noam Bechar:

One serving out of 2, weighing 280 g (9.9 oz), will contain:

470 calories

34 grams protein

79 g (2.8 oz) carbohydrate

4 grams fat

19 grams dietary fiber

781 mg calcium

Asian-Style Pearl Barley and Seitan Stew

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings 2 servings

Ingredients

• 2 teaspoons coconut oil
• 1 tablespoon grated ginger
• 0.5 red hot pepper sliced
• 1 teaspoon black sesame seeds
• 1 clove garlic crushed
• 1 corn on the cob equivalent to 4 tablespoons of corn kernels
• 0.5 cup cubed fresh pumpkin - not cooked 60 g (2.1 oz)
• 1 cup cooked pearl barley see cooking instructions below
• 200 grams natural seitan
• 1 tablespoon wakame seaweed
• 2 scallions sliced
• A squeeze of lemon juice or lime (if you can find it)

Instructions

1. Slice the seitan into thin strips.
2. Heat the coconut oil in a pan.
3. Add the ginger and hot pepper and fry for a minute or two over high heat.
4. Add the seitan and pumpkin cubes and fry for about 2-3 minutes on each side until golden brown.
5. Add the garlic, scallions, and corn and fry for about a minute.
6. Transfer to a large bowl, add the pearl barley, soy sauce, seaweed, sesame seeds, and a small squeeze of lemon.
7. Serve hot.

Notes

How to cook pearl barley?

Pour one cup of pearl barley into a hot pot and stir for a minute or two to toast it slightly.

At this stage, you can add spices, herb-infused oil, etc.

Pour in 2 cups of water and bring to a boil.

Lower the heat and cook for about 25 minutes with the pot covered.