Barley and How to Cook With it

This article's featured grain is the often pidgeon-holed barley. Usually, we think of barley as belonging in soups or stews and even though it can be excellent used this way, it is much more versatile than those two uses. Let us learn more about this grain and how to cook with it.

Currently barley is the one of the top five grains produced in our country with uses ranging from feed for animals to malt beverages for human consumption. And, according to various sources, about 1% of its production is used for food consumption by us humans. A very small percentage, indeed, for the powerhouse of nutrients it provides us with.
Nutritionally, barley reportedly contains several vitamins and minerals including niacin (vitamin B3), thiamine (vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper. It also is high in antioxidants which are shown to be important for good health. Another added benefit is the fact that barley contains phytoestrogens, a plant based estrogen. In addition, barley is known to be cholesterol free and low in fat.

Barley is a unique high fiber grain when compared to other grains. When most grains are processed, the outer layer (or bran) is removed thereby removing the majority of the fiber content. Barley, on the other hand, has fiber throughout the kernel. This means that even with processing, barley will have at least 50% more fiber than its counterparts. As with any grain, fiber fills us up and helps us to lose weight since we are not as hungry as when eating 'empty calories'.

To cook barley, use three parts liquid to one part grain. (Three cups water to one cup pearl barley, i.e.)
How can we enjoy this versatile grain other than soups and stews? Let's see how we can cook with barley…

Double 'B' Barley (serves 2)
3 cups water
1 cup pearl barley
3 tablespoons apple juice
1/3 cup blueberries
1/3 cup pineapple chunks
3 tablespoons jasmine green tea leaves
2 tablespoons pineapple juice
2 tablespoons apple juice
Place barley, water, tea, and juice in saucepan. Bring to boil, reduce heat, and simmer. Add blueberries and pineapple in 30 minutes. Cover and cook until barley is done. Serve with a sprinkling of cinnamon. Great as breakfast cereal, or afternoon snack.
This recipe is an example of barley's versatility. Here, cooking with barley results in a sweet dish.
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Barley and Salmon Stir Fry (serves 2)
2 salmon fillets, cut into chunks
1 green pepper, sliced
½ small onion, sliced
½ cup broccoli, peeled (flowerettes and stalk)
½ tomato, chopped
2 teaspoons miso dissolved in ¼ cup hot water
1 teaspoon each thyme, rosemary, and basil
1 cup cooked pearl barley
In large skillet, or wok, combine miso liquid with salmon and spices. Cook over medium heat until salmon is done. Continue stirring and add veggies. Cook until veggies are tender and browned. Stir in cooked barley or place barley onto serving dish with a 'hole' in center filled with salmon mixture.

This barley stir fry recipe is another example of barley's versatility. Here it is used as a savory dish.

These recipes are an excerpt from my natural foods cookbook "The World of Grains".

Cooking with barley is easier and more versatile than you may have thought. Introduce this time-tested grain into your meal plan and enjoy!