Create Your Own Barley Recipes

Barley is a deliciously chewy grain. Most people like it because it resembles pasta, which is a very comforting food. So when you make barley recipes, you can experience that same warm and snuggly feeling that you get from pasta, except barley is FAR more healthy for you to eat.

Plus, due to all the fiber in barley, your waistline will like it too. ;)

I don't know about you, but I used to eat only ONE grain -- white rice! Do you know the feeling? If so, and you're just being introduced to this yummy whole grain, then I'm very happy to have the privilege of teaching you what I've learned.

And if you already know how AMAZING barley is to add to your vegan diet, then you should find some fun ideas for preparing barley here.

What really makes barley stand out is it's impressive nutritional profile. The more you learn about barley nutrition, the more excited you'll get about this fun grain.

First of all, barley is chock full of fiber, but you wouldn't know it due to its delightfully chewy texture when cooked. It's also very high in selenium, which protects your cells from free-radical damage and also aids your thyroid in producing the thyroid hormone necessary for your good health.

To learn more about barley nutrition, follow the link at the bottom of this page in the section entitled: Discover The Wonders of Barley Nutrition.

Let's get started...

How To Select Barley

Barley can be found pre-packaged and in the bulk section of most natural foods stores (and even some mainstream grocers nowadays). I prefer to buy my barley in bulk, meaning in their bulk department. (This is where I buy all of my grains, including barley.)

Buy a little more than you need, storing the rest in the fridge or freezer. This way it will stay as fresh as possible and you'll have some on hand when needed for those last-minute barley recipes.

Whether you buy it pre-packaged or not, just be sure there are no signs of moisture which could be the pre-cursor to rancidity.

There are basically two different types of barley:

Pearl barley is the equivalent of white rice. What does this mean? That the nutritious bran has been removed from the outside, and you're left with just the starchy center. This center is small and round and is reminiscent of a pearl, thus the name. Not the healthiest choice when it comes to barley.

Straight up barley, or hulled barley, is what you're searching for. As mentioned above, it has the bran still intact so it's less processed and the nutrient content is much higher.

How To Clean and Prep Barley

Some people prefer pearled barley because it tends to be easier to prepare and takes less time to cook. However, because the bran layer is removed, you're left with a little morsel of empty calories. NOT the best nutritional profile, especially the all-important nutrition for a vegan.

Barley has the husk (or hull) removed, but not the bran layer. This bran layer is what gives the barley it's FIBER and adds to its fantastic nutritious profile. Since the bran is still intact, it's considered a whole grain. However, that intact fibrous layer requires a longer cooking time in order to become tender.

So before making your hulled barley recipes, you're going to SOAK your barley first. It's an extra step, yes, but it's worth it for the quicker cooking time and the tender, delectable results you're searching for.

Plus, if you soak your barley (and most other grains) before cooking, the breakdown of complex sugars, tannins, and gluten, makes the grains easier to digest. In addition, the acid in barley and other grains (called phytic acid) is also broken down so the minerals contained in the grain are more easily absorbed.

To Soak: Place barley in a container and cover with double the amount of fresh water. Let soak on your counter top for several hours. You can begin the soaking before you go to work in the morning. But I recommend doing this step just before you go to bed the night before -- your barley will be soaked and ready to be cooked the next day (you can leave it soaking until you're ready for it, even if it's early evening/dinnertime). Be sure to drain and rinse before cooking your barley recipes.

If for some reason you can't cook it after it's done soaking (maybe you were called to a last-minute dinner out), then drain and rinse your soaked barley and put it in the fridge, covered, until the next day.

How To Cook Barley

There are basically 4 techniques you can use to cook your barley:

Baked Barley
Although not the most economical way to cook your barley due to the amount of time it spends in the oven, baked barley is quite comforting and cozy on a cold day...

Boiled Barley
A dependable cooking technique yielding nearly perfect results every time. One of the more popular ways of preparing this hearty grain...

Pressure Cooker Barley
Once you learn how to cook barley in a pressure cooker, it will be your preferred cooking technique. The results are tender and slightly chewy in just minutes...

Steamed Barley
There are many rice cookers on the market today, and if you have one chances are you already know how to cook your rice in it. It can also be used for barley. Or use a handy steamer like I do...

Barley Vegan Flavor Matches

Create your very own barley recipe with some of your favorite ingredients from this list of foods that match perfectly with barley.

Almonds
Beans
Bell Peppers
Cabbage
Carrots
Grains, all
Green Onions
Lentils
Miso
Molasses (also Maple Syrup and Agave Nectar)
Mushrooms
Nuts
Onions
Parsley
Peas
Pine Nuts
Potato
Tomatoes
Vegetable Stock
Vegetables, all
Wild Rice

Psssst...Get ALL the Flavor Matches found throughout VeganCoach.com all in one place with this handy dandy e-book Your Guide To Vegan Flavor Matches.

CLICK HERE TO ASK A QUESTION
ABOUT COOKING BARLEY

Barley Helpful Hints

• After soaking your barley overnight, you can save the water (after draining) for use in stocks and soups since it's chock full of starch that will add a subtle sweetness to other preparations.
• Barley expands considerably upon cooking. 1 cup dry barley makes 3-4 cups cooked.
• Do not add salt to your barley until AFTER it is cooked, since it can block absorption of water.
• Make an easy Barley Soup by adding 1/2 - 1 cup uncooked (and unhulled) barley to 8 cups veggie broth. Add 1 large can (32 oz) of diced and fire-roasted tomatoes (or dice 2 lbs of fresh tomatoes). Then chop 1 onion, 3 celery stalks, 4 carrots and 3 red potatoes, and add to the soup pot along with 1 cup corn.
  
  Add the following herbs and spices: basil, rosemary, celery seeds, salt and pepper. Simmer for 40-45 minutes or until all veggies are tender. Add 1 tsp. lemon juice to freshen up the flavors. Devour!
• Barley has a slightly nutty flavor and a chewy consistency similar to pasta. It's one of the easier grains to digest, so if you have trouble digesting most grains, give barley a try.
• If you've ever stored your barley in the cupboard for any length of time, you understand the importance of refrigerating it (can you say BUGS?!?! EWWWW!!!!). Store your barley in the freezer or fridge to keep it fresh until you need it for your barley recipes, and to preserve its oil-rich germ. (Not as important if you plan on using it right away.)

Discover The Wonders of Barley Nutrition

World's Healthiest Foods.com

If You Like Barley Try...

Brown Rice!

Buckwheat/Kasha!

Quinoa!

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