Healthy Barley Brown Rice

Preparation time: 15 minutes
Cooking time: 1 hour 10 minutes
Serves: 1


  • Egg, 1
  • Chickpeas, 90g
  • Pearl barley, 50g
  • Water, 100g
  • Brown rice, cooked, 50g
  • Spinach, 150g
  • Cherry tomatoes, 100g
  • Avocado, ¼
  • Orange, 1

Dairy-Free Cream Sauce (Optional)

  • Silken tofu, 75g
  • Garlic, 2.5g (½ tsp)
  • Dried parlsey, 2.5g (½ tsp)
  • Dried basil, 2.5g (½ tsp)
  • Paprika powder, 1g (1/8 tsp)


  1. Cook the Sunny-side Up egg.
  2. Place the chickpeas in a microwave-safe bowl. Cover with lid and microwave for 3 minutes.
  3. Rinse the pearl barley.
  4. Put pearl barley and water in a microwave-safe bowl. Cover with lid and microwave for 20 minutes on medium heat, or till water is absorbed.
  5. Fluff the cooked pearl barley with a fork.
  6. Portion out 50g of cooked pearl barley.
  7. Cook the brown rice according to the instructions on its packaging.
  8. Portion out 50g of cooked brown rice.
  9. Mix the pearl barley with the cooked brown rice.
  10. To make the dairy-free cream sauce, blend all the ingredients together.
  11. Serve barley brown rice and chickpeas with raw tofu, spinach, cherry tomatoes avocado and orange to form your Heart Smart Eating Portion.
  12. Serve the dairy-free cream sauce on the side.

Nutrients Per Serving

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