【もち麦で腸活✨】便秘に悩むあなたのための黄金レシピ３選3 best sticky barley recipes!

miso paste

🥗Healthier: white miso

💰Cheaper: soy sauce

White miso provides a similar umami flavor with fewer calories.

nutritional yeast

💰Cheaper: parmesan cheese (for non-vegan)

Nutritional yeast is a great vegan substitute for cheesy flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil offers a budget-friendly alternative with a neutral flavor.

arborio rice

💰Cheaper: short-grain rice

Short-grain rice can be a more affordable option while maintaining creaminess.

Boil water in a pot and add well-washed sticky barley. Once boiling, reduce to medium heat and cook for 20-30 minutes. Drain and set aside.

For sticky barley risotto, finely chop garlic and onion, and cut mushrooms into bite-sized pieces. In a pot, heat 1 tablespoon of olive oil and garlic over low heat until fragrant, then add onion and sauté until lightly golden.

Push the onion to the side, add the remaining olive oil, and sauté the mushrooms until coated in oil. Once the mushrooms are tender, add the barley, rice, water, and consommé, and simmer lightly. Season with salt and pepper to taste.

For sticky barley soybean meat miso, soak soy meat in hot water (over 80 degrees) for 5 minutes, then drain and coat with potato starch. In a frying pan, heat sesame oil, add minced ginger and sliced chili over low heat until fragrant, then add the soy meat and sticky barley, stirring while frying.

Add the seasonings and cover, simmering on low heat until well combined.

For sticky barley tabbouleh, finely chop parsley and onion, and sprinkle lemon juice on the onion. Cut cucumber and tomato into 5mm cubes. In a bowl, combine boiled sticky barley with the chopped ingredients, remaining lemon juice, olive oil, salt, pepper, and sugar. Mix and let sit for about 10 minutes before serving, garnishing with chili powder if desired.

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