Masala Barley Buddha Bowl Carve Your Craving

On the days I don’t feel like rolling out Rotis, I lean on quick and easy recipes like this nourishing food bowl that I am sharing today, savory pancakes, or mixed lentil dosas like these. In my opinion, every meal should have a little bit of everything. More veggies, then the protein, and the last is the carbs. When you make a whole-grain bowl like the recipe that I am sharing with you today, you will have it all.

What exactly is a Buddha Bowl?

A Buddha bowl is a vegetarian nourishing bowl with nutrient-dense components like whole grains, protein, veggies, some kind of sauce, or a drizzle. It is a delicious way to eat your food and get balanced nutrition. You can easily customize your bowls every time to avoid them being boring!

What is Pearl Barley?

Pearl Barley is a whole grain that is high in fiber and calcium. As it is a whole grain and complex carb it is rich in vitamins and minerals as well. It is a better choice for you when it comes to eating carbs. It is an oval-shaped grain that when cooked has a nutty flavor and chewy texture.

Is Barley high in carbs?

Yes, it is true that barley is high in carbs. This is a reason I like to add it to a soup or warm bowl like this in a reasonable quantity. Always have a side of salad and protein in your meal so that you do not indulge in the carbs a lot and you will feel full before you know.

Gluten-free option

Pearl Barley isn’t gluten-free. However, you can use this recipe as an inspiration and swap it with brown rice, quinoa, oatmeal, buckwheat, or polenta instead. The cooking times for each of these are different. Please check the package and cook accordingly.

4 parts to this Masala Barley Buddha Bowl

Making the barley pulao

You may cook barley according to the package on the stovetop or use a pressure cooker for more convenience. After the barley is cooked all you have to do is sautee it with some veggies and spices to make it tasty. I love how this Indian-style barley recipe tastes!!!

Seasoned paneer for protein

I can’t stress enough; how important it is to include protein in every meal you have. It makes you feel fuller without a lot of carb intake. Having a protein-rich meal is a successful step to weight management. This time I have paired this barley bowl with some pan-fried paneer that I marinated in yogurt and spices.

Some greens as a salad on the side.

I like to include some spring mix, cherry tomatoes, and sometimes cucumber for some more crunch. Adding some salad to your diet will definitely make you feel full and reduce the urge to overeat carbs.

Chilled seasoned yogurt

I love to top my buddha bowl with some kind of sauce or a dip. It just pulls the entire bowl together adding more taste and increasing my desire to eat it again. This time I am eating barley with chilled yogurt seasoned with paprika, cumin, and rock salt.

Easy customization to the buddha bowl!

Cooking Barley using an Instant Pot

Cooking barley is as easy as cooking rice if you have a pressure cooker. I like to cook a big batch of barley in an Instant Pot by adding some salt. Just rinse, add to the pot, fill with water. Then close the lid and forget it. Let the pot do its job.I don’t have to babysit the cooking process and the barley is cooked efficiently. Once done it will beep. Now let the pressure release naturally. Next, open the pot and fluff up the barley. Then use it in the recipes as needed. Think pulao, soup, and salads.

Important tips to keep in mind!

You can add or reduce spice to your taste.Do not cook barley with veggies directly in the Instant Pot as the veggies will turn mushy.Do not forget to squeeze a lemon on the pulao just before eating.

Possible substitutes that work great!

Swap paneer for pressed firm tofu and yogurt for dairy-free one.Add veggies of your choice to the pulao. Cabbage, celery, mushrooms, spinach, peas, sweet corn work well.If you do not want a side of paneer add it in the pulao itself and adjust seasoning accordingly.

Storage and shelf life.

You can boil a big batch of barley and refrigerate for up to 4 days. Use as needed in salads, soups, or stew.This recipe makes great leftovers. Cooked pulao will stay good in the fridge for 3 days.Leftover Tawa Paneer can be refrigerated for up to 3 days.

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