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Lunchbox: Mandarin Ginger Cashew Barley Grain Bowl

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 410
Protein 12g
Fat 16g
Carbs 57g
Total Time 25 minutes

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Lunchbox: Mandarin Ginger Cashew Barley Grain Bowl

Ingredients

Mandarin Ginger Barley Grain Bowl
Ingredients for 7 servings

  • 1 1/2 cups pearled barley, uncooked and raw
  • 1/2 red cabbage, finely chopped
  • 1 red bell pepper, chopped
  • 1 large carrot, grated or shredded
  • 1/2 cup cilantro, chopped
  • 1 can (8oz) water chestnuts, chopped
  • 1 1/2 cups frozen shelled edamame, thawed
  • 3 green onion stalks, chopped
  • 1 3/4 cups no sugar added canned mandarins
  • Dressing
    • 4 tablespoons avocado oil or neutral flavor oil
    • 1 tablespoon sesame oil
    • 4 tablespoons low sodium tamari or soy sauce
    • 2 tablespoons rice vinegar
    • 2 tablespoons rice cooking wine (optional)
    • 2 tablespoons fresh ginger, grated
  • 7 tablespoons crushed dry roasted cashews (1 tablespoon per serving)
Steps

bring about 3 cups of salted water to a boil, add the barley and cook for about 25 minutes until the majority of the liquid has been absorbed, then drain, let it cool, then add to a large mixing bowl.  Note: barley should be soft yet slightly chewy.

Add the remaining salad ingredients to gently fold together.
Mandarin Ginger Barley Grain Bowl

Whisk together the ingredients for the dressing, then drizzle over the salad. Gently fold the salad again, then top each individual serving with crushed cashews.
Mandarin Ginger Barley Grain Bowl

If you’re making this for meal prep, keep the cashews separate.  You can grab my 50oz stainless steel container to keep your meals cold longer.
Mandarin Ginger Barley Grain Bowl

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Calories
410
Protein
12g
Fat
16g
Carbs
57g
Sodium
460mg
Fiber
11g
Sugar
11g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.