Barley Pilaf
Barley pilaf made in under 30 minutes in the Instant Pot with delicious seasonal vegetables and pearl barley. This wholesome, plant-based, simple barley pilaf recipe is a wonderful addition to meal preps.
Equipment
- 1 Instant pot Rio Mini
Recipe Video
Ingredients
- 1 cup pearl barley
- 1 cup onion - **yellow onion roughly chopped.
- 1 cup Bell pepper - **orange. You can use any color.
- ½ tablespoon garlic - **minced
- ½ cup green peas - **frozen and thawed.
- ⅓ cup raisins - **golden.
- 1 tablespoon olive oil
Seasonings
- ¼ teaspoon ground black pepper
- salt to taste - **Add according to your personal taste.
Liquid
- 1.25 cups vegetable stock - **or warm water + 1 teaspoon Better Than Bouillon veggie base.
Instructions
Saute aromatics
- Set the Instant Pot to the saute function on high heat. Add oil. When the oil becomes hot, gently release the onion, garlic, and bell pepper. Sauté until the onion becomes soft.
Deglaze pot
- Add barley, the ground black pepper, and salt. Add the veggie stock and deglaze the pot by scraping the sides and the bottom of the pot with the help of a spatula. This will help loosen any stuck food particles and prevent the burn error. Cancel the saute function.
Pressure cook
- Secure the lid of the Instant Pot, and make sure the valve is in the sealing position. Now, pressure cook on high pressure for 20 minutes. Once the cooking cycle is over, the Instant Pot will begin to beep. Wait for 10 minutes for natural pressure release. Then, release the rest of the pressure manually by moving the valve from the sealing to the venting position. Open the lid carefully once the pressure is completely released. Cancel the pressure cook function.
Rest & serve
- Add the green peas and golden raisins, and give everything a good stir. You might notice a little excess moisture, and the pilaf might feel soggy. Rest the pilaf for 15 minutes. This will ensure that the barley soaks up any excess moisture and becomes fluffy. Serve the barley pilaf garnished with your favorite freshly chopped herb and a squeeze of lemon juice. Enjoy!Scroll up to find expert tips, ingredients and substitutions, step-by-step method, and so much more!
Notes
- Fluffy grain: Allow 5 minutes natural pressure release for a fluffy barley pilaf recipe. Then, release the rest of the pressure manually.
- Extra protein: You can add cooked chickpeas or garbanzo beans along with the other veggies, and then pressure cook the pilaf. This will add a protein boost instantly.
- Fresh herbs: Add freshly chopped parsley or cilantro for a flavor boost.
- Tart flavor: Squeeze out about 2 tablespoons of fresh lemon juice and add it to the pilaf before serving. Toss well.
- Add crunch: Roughly chopped cashews will add a perfect crunch to this wholesome recipe.
Nutrition Facts
Barley Pilaf
Amount per Serving
Calories
385
% Daily Value*
Fat
6
g
9
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
4
g
Sodium
408
mg
18
%
Potassium
569
mg
16
%
Carbohydrates
78
g
26
%
Fiber
15
g
63
%
Sugar
7
g
8
%
Protein
10
g
20
%
Vitamin A
1965
IU
39
%
Vitamin C
78
mg
95
%
Calcium
49
mg
5
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 385kcalCarbohydrates: 78gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 408mgPotassium: 569mgFiber: 15gSugar: 7gVitamin A: 1965IUVitamin C: 78mgCalcium: 49mgIron: 3mg
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