Healthy Chinese Wild Rice Stir Fry

1 cup wild rice, soaked overnight and boiled for 2 to 3 minutes
1 cup barley, soaked for 20 minutes and cooked until tender
Handful tenderstem asparagus, cut into bite size pieces
Handful mixed mushrooms, sliced
1 clove garlic, finely chopped
Handful green cabbage, finely matchsticked
1 tomato, deseeded and diced
Vegetable oil, for stir frying

The Sauce
1 tablespoon XO sauce
1 tablespoon oyster sauce
Splash chicken stock or vegetable stock

PREPARATION

1. Soak wild rice overnight. Drain and boil for 2 to 3 minutes until just tender but still slightly chewy.
2. Soak barley for 20 minutes, then cook according to packet instructions until tender. Drain well and allow both grains to dry slightly before stir frying.

COOKING

1. Heat a wok over very high heat until smoking. The flame should be strong and consistent.
2. Add a drizzle of vegetable oil.
3. Add garlic and stir fry briefly until fragrant.
4. Add mushrooms and asparagus. Keep everything moving with a round and forward motion or a confident wok toss.
5. Add the cooked wild rice and barley straight into the wok.
6. Toss continuously over high heat. The grains should move freely and stay separate.
7. Mix XO sauce, oyster sauce and a splash of stock together, then pour over the grains.
8. Toss rapidly for 3 to 5 quick stir fries. The sauce should coat lightly without making the grains wet.

Finish

1. Add finely matchsticked cabbage and diced tomato right at the end for freshness and crunch.
2. Toss briefly, then remove from the heat immediately.

Serve hot while the wok aroma is still strong.

School of Wok Tips

• High heat is essential. Do not lower the flame during stir frying.
• Always cook grains first and allow them to dry slightly before wok cooking.
• Add fresh vegetables like cabbage and tomato at the end to preserve texture.
• Keep everything moving to avoid sticking.

FAQs

Can I use only wild rice or only barley?
Yes. You can use either one alone or mix with freekeh or brown rice.

Why boil wild rice briefly after soaking?
It softens the outer shell while keeping the centre slightly chewy for stir frying.

What does XO sauce add?
XO sauce adds deep savoury umami flavour from dried seafood and chilli.