March 19, 2024

Add fiber to your fall with barley

If you’re looking to add variety to fall recipes, go barley.

This ancient grain has been shown to lower cholesterol, helps control blood sugar and has staying power to fill you up. Better yet, it’s versatile, tasty and costs pennies a serving. A 16-ounce box that has nine servings costs less than $2. Barley can be cooked low and slow or cooked up in minutes.

Pearl barley — which is what is found in grocery stores — has been processed to remove the tough inedible outer hull and then pearled or polished. Pearl barley is cooked similar to rice in a saucepan with water, and will cook in 45 minutes. Quick cooking barley is pearl barley that has been processed one step further. It is steamed during processing so that cooking time takes only 10 minutes. They are found side by side in the grocery store. Both varieties provide a wealth of nutrients and fiber because the fiber is found throughout the entire kernel, not just in the outer layer.

As a healthy change of pace, think barley for any meal.

Barley for Breakfast

This recipe features regular pearl barley and cooks while you sleep!  It makes a generous 6 servings; however, cooked barley may be covered and refrigerated for up to three days.

Slow Cooked Barley Breakfast

1 cup pearl barley

4 ½ cups water

Spray a small or medium slow cooker with non stick spray. In it, combine barley and water. Cover and cook on low for six to eight hours. Serve hot with chopped dried fruit, fresh berries, chopped dark chocolate, pecans, cinnamon, milk or a dollop of Greek yogurt.

Barley for Lunch

Ordinary soup turns into a nutrition powerhouse with the addition of barley. Cook this chili on the weekend, and then pack it up in a thermos to enjoy for lunch throughout the week.

Rock-m Sock-m Chili

1 pound lean ground beef,

turkey or chicken

1 cup chopped onion

½ cup pearl barley

1 can (28 oz) cut tomatoes

1 cup water

1-2 tablespoons chili powder

½ teaspoon salt

2 cans (15 oz each) pinto or red beans — drained and rinsed

Cook ground meat and onion in a heavy 4 to 5 qt pan, over medium heat, until meat is no longer pink. Drain meat and onion mixture in colander and rinse with 1 cup hot water. Return to pan and add barley, tomatoes, water, chili powder and salt. Cover and cook 30 minutes over medium-low heat. Add beans and continue to cook 15 to 20 minutes to blend flavors and finish cooking barley. Recipe makes 8 servings.

Barley for Supper

This recipe uses quick cooking barley to speed up the cooking time. Serve this flavorful side dish alongside grilled chicken or pork.

Barley Orange Pilaf

1 cup quick cooking pearl

barley

2 cups water

½ cup chopped apricots

3 tablespoons orange

marmalade

¾ teaspoon ground cumin

¼ teaspoon salt

½ cup slivered almonds

In medium saucepan with lid bring water to a boil. Add barley and return to boil. Reduce heat to low and cook 10 minutes or until barley is tender and liquid is absorbed. Set aside. In a large skillet, heat apricots and orange marmalade until heated through, approximately 3 minutes. Blend in cumin and salt. Cook 1 minute longer. Stir in barley and almonds. Serve hot. Recipe makes 6 servings.

In addition to these recipes, cook up a batch of pearl barley (either regular or quick cooking) and add to prepared soups, stews, casseroles, and salads for extra flavor, texture and fiber.  Give barley a try for a tasty, healthy change of pace.

For more recipe ideas, visit www.barleyfoods.org