Barley Burrito Bowls
Recipe by Danielle Lavallee
Barley is a fun replacement for rice in this nutrition-packed burrito bowl. Used as a staple food for Roman Gladiators, when combined with beans (as they did), it makes a complete protein for building strong muscles. Barley also contains phosphorus, calcium, copper, magnesium, and zinc for bone health. It is high in antioxidants, and it has the highest fiber content of all the typical cereal grains. Yay fiber! Barley is a particularly terrific source for the soluble fiber Beta-Glucan. The B-Glucan in barley has been shown to lower cholesterol, decrease inflammation, stabilize blood sugar, improve heart health, and stimulate the immune system.
Given our quest to add plant diversity into our diets, you can see why we should include barley in our grain rotation. This Barley Burrito Bowl also included black beans, fresh Pico de Gallo, homemade guacamole, and leafy veg, for a delicious nutrition-filled weeknight dinner.
Here is how I made our Barley Burrito Bowls. All items are totally customizable. Use what you have on hand and alter the flavorings to suit your palate.
BARLEY
I like to cook barley in my rice cooker. Because we prefer it to still have a chewy bite rather than being creamy, I measure it exactly like white rice and cook it on the white rice setting. When cooked this way, the barley retains its individual grain structure, with a texture similar to wheat berries or farro. If you prefer your barley to be softer, you might try cooking it with more water on the brown rice setting.
PICO DE GALLO
Pico de Gallo is typically just a mix of tomatoes, onions, spicy peppers, and lime juice.
You can mix and match whichever kinds of tomatoes, peppers, and onions you have on hand. I used:
~1.5 cups cherry tomatoes
5 green onions
2 large jalapenos
Juice of 2 small limes
Handful of cilantro, including tender stems
Pinch of salt
GUACAMOLE
2 ripe avocados
Juice of 2 small limes
Pinch of salt
~ 2 tablespoons Mama Lil's Kick-Butt peppers, chopped. (You can omit these, or use any spicy pepper of your choosing)
BLACK BEANS
1 can of black beans, rinsed, drained, and microwaved until hot
Juice of 1 lime
1 teaspoon cumin
~2 tablespoons Mama Lil's Kick Butt peppers, chopped. (You can omit these, or use any spicy pepper you like).
We topped our Burrito bowls with cilantro and purple and white cabbage. They were delicious!
Now, that’s the proper guacamole ratio! 😊
Happy Eating!
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