Barley - An Untapped Grain

Usually when I talk to my students about barley, I tell them the number one use is beer production, followed by livestock feed.  And that is really all that I say about barley.  In the United States, we don't consume much barley, at least not as barley.  However, since starting this blog, I have been on a mission to find more uses for barley.  After all, why should the brew masters have all the fun. 

Barley has a chewy texture and a nutty flavor, similar to brown rice.  Basically, you can use barley the same way you use rice.   It can be used in stir-fries and pilafs.  Next time you want to make a rice dish, try using barley instead. 

There three types of barley:

• Dehulled or Hulless  - The hull has been removed, but the bran remains.  It requires the longest amount of time to cook.
• Pearled - The hull and the bran have been removed. 
• Quick Cooking - This type has been rolled flat and requires about 10 minutes to cook.

Regardless of your choice, they are all excellent additions to your diet.


Barley, Feta, and Pear Salad

Serves 2 as main dish or 4 as a side dish.

Ingredients:

¼ cup chopped walnuts
1 teaspoon salt
⅓ cup pearl barley
½ cup packed flat-leafed parsley
1 celery rib
½ small head radicchio
1 pear, unpeeled
¼ cup feta cheese, crumbled
2 Tablespoons fresh lemon juice
2 Tablespoons extra-virgin olive oil
Salt and pepper, to taste

Directions:

1.  Preheat oven to 375°F. Toast the walnuts until golden, about 5 to 7 minutes.

2.  Bring about 3 cups of water to a boil.  Add 1 teaspoon salt and barley.  Stir.  Partially cover and cook until barley is tender, about 30 minutes.

3.  Chop parsley and celery.  Slice radicchio into thin strips.  Core and chop the pear.  Combine all ingredients, along with the walnuts in a large bowl.  Drain barley and allow to cool.  Add barley and the feta cheese to the mixture.  Add salt and pepper to taste.

4.  Add lemon juice and olive oil.  Stir to combine. 

If desired, red wine vinegar can be used instead of the lemon juice.

Barley - Again?

In March, 2010, I wrote about barley.  Well, once you discover a good thing, you stick with it.  And I have discovered barley.  Barley can be purchased hulled, pearled and rolled (quick) cook. 

Hulled barley is similar to brown rice.  It retains the bran and therefore, takes longer to cook than pearled or rolled barley.

Pearled barley is similar to white rice.  The bran has been removed.

Rolled barley is flatter and requires the least amount of time to cook.

Although this recipe is included in my holiday collection, this is a great fall recipe and would be a great accompaniment to pork or chicken.  If this dish does not make an appearance at your holiday table, you can still give it a try.

Butternut and Barley Pilaf

Winter squash contributes a rich, full flavor to a simple barley pilaf.  Gremolada, an Italian mixture of parsley, lemon zest and garlic, gives the dish a lively finish.

Serves 6.

Ingredients:

2 teaspoons extra virgin olive oil
1 medium onion, chopped
1 can (14 ounce) reduced sodium chicken or vegetable broth
1¾ cups water
1 cup pearled barley
2 cups peeled and cubed butternut squash
⅓ cup chopped parsley
1 teaspoon freshly grated lemon zest
1 Tablespoon lemon juice
1 clove of garlic, minced
¼ teaspoon salt, or to taste
Freshly ground pepper, or to taste

Directions:

1.  Heat oil in a large saucepan over medium heat.  Add onion and cook, stirring often, until softened, 2 to 3 minutes.

2.  Add broth, water and barley; bring to a simmer.  Reduce heat to medium-low and simmer until the barley is just beginning to soften.  Add squash and cook until squash and barley are tender and most of the liquid has been absorbed, about 30 minutes.

3.  Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.

Barley – It’s not Just for Soup Anymore!

Most of us know people that like rice, corn, and oatmeal. But when was the last time someone told you they liked barley? Barley is just not a food most of think about eating. When most of us do think about barley, it is in the form of beef and barley soup.

In honor of National Nutrition Month (http://www.eatright.org/Public/content.aspx?id=11498), I thought I would write about barley. Just like most of you, I don’t think much about barley. However, since starting this blog, I gotta think outside the box. Grains have long been featured in many cuisines around the world. They provide about 75 to 100 calories and 4 to 6 grams of fiber per ½ cup serving. Grains are an excellent source of vitamins and minerals. Barley is even allowed to bear a statement that reads, ‘As a part of a healthy diet, the soluble fiber in barley helps reduce cholesterol levels’.

A recipe for Hearty Barley Fruit Salad is included in this blog. Some of us thought of it as Hearty Barley Ambrosia, but we are old enough to remember ambrosia. Now before turning up your nose, barley does not provide much flavor. It provides a nice chewy texture. It’s a good way to sneak grains into the diet. If you want to go beyond this recipe, here are a few other resources to help you get started.

Resources for Barley Recipes

• Quaker Oats - http://bit.ly/f4i7lX
• Epicurious - http://www.epicurious.com/tools/searchresults?search=barley
• Eating Well Magazine - http://www.eatingwell.com/search/apachesolr_search/barley
• Better Homes and Gardens Magazine - http://search.bhg.com/search/s?q=barley&x=27&y=9

Hearty Barley Fruit Salad
Serves 6 to 8.

Ingredients:
1 cup water
1/3 cup quick barley
1 can (11 ounce) mandarin oranges, drained
1 cup miniature marshmallows
½ cup halved seedless red grapes
¼ cup slivered almonds, lightly toasted
¼ cup shredded or flaked coconut
1 cup sour cream

Directions:
1. In a medium saucepan bring water to a boil; stir in barley. Reduce heat; cover and simmer for about 10 to 12 minutes. Drain and allow barley to cool.

2. Combine barley with remaining ingredients except sour cream. Toss lightly to mix. Fold in sour cream. Chill for several hours before serving.