Create Your Own
Barley Recipes

Let's make some barley recipes from scratch. :O)

Barley is a deliciously chewy grain. Most people like it because it resembles pasta, which is a very comforting food.

If you're just being introduced to this yummy grain, then I'm very happy to have the privilege of teaching you what I've learned.

Thanks, we needed to know how to cook hulled barley...found it quickly and easily. Good suggestions for next time too!!

-- Barb S., Des Moines, Iowa

name I don't know about you, but I used to eat only ONE grain -- white rice! Do you know the feeling? If so, then you'll be pleasantly surprised to discover barley.

Section targetingWhat 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

What you'll discover here at VeganCoach.com is all about cooking barley, including how to select, clean and prep, cook and flavor your barley to your exact tastes. It truly makes creating your own barley recipe a breeze.

So let's get started...

How To Select Barley

Ready for a nutritional quickie? Visit Vegweb.com
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my article
Byte of 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 rice 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 want 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.

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
Boiled Barley
Pressure Cooked Barley
Steamed Barley

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.

Need Organic Herbs & Spices?

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

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.)