Pearl Barley Recipes

Barley is one of the best whole grains. It’s a great option for vegetarians and vegans since it’s loaded with protein. Barley can reduce the risk of heart disease, obesity, inflammation, and cancer. It contains many antioxidants, including tocotrienols, a form of vitamin E that can decrease the rate of DNA damage. The combination of the fiber in barley gives it low "glycemic index" score, meaning there is a minimal effect on blood sugar levels. Several studies also show that eating barley, as well as other whole grains, is ideal for the prevention and treatment of type 2 diabetes.

Beef and barley soup is not the only way to eat this yummy grain, try one of the following recipes:

• At most stores, you'll choose between two types of barley. Hulled Barley, the outermost layer (hull layer) is removed, making it the most nutritious. However it takes longer to cook. Pearl barley is polished some more, so that the outer bran layer is also removed. It still pack a lot of nutrients( not as much as hulled barley), plus it's less chewy and easier to cook.

• To cook pearl barley, use a one-to-three barley-to-water ratio, for hulled barley, use three and a half cups of water for every cup of barley.

• If buying barley in bulk, store barley in an airtight container.

• For easier cooking try using a rice cooker.

• Want barley for breakfast but don't have the time? cook it overnight by using a slow cooker. For pearl barley, use a one-to-four barley-to-water ratio and for hulled barley, use four and a half cups of water for every cup of barley. Set the on low for eight hours, and when you wake up, the barley will be ready.

These sweet recipes make a great substitute for oatmeal in the morning.

Apple-Cinnamon Breakfast Barley

3 tablespoons of butter

3 large apples (I prefer Red Delicious), peeled and cut into cubes

1 ½ teaspoons ground cinnamon

¼ teaspoon salt

¼ teaspoons all spice

1 cup Pearl Barley

½ cups dark sugar, packed or ¼ cups brown sugar substitute blend.

3 cups apple juice

1 teaspoon vanilla

• In skillet melt butter over medium heat. Once melted, added apples, cinnamon allspice and salt. Cook for 5 minutes, or until apple begins to release juices.
• In a large pot, transfer apples. Add barley, brown sugar and stir until coated. Add apple juice and vanilla.
  
• Cook on Medium-high from 30-45 minutes or until all liquid is absorbed.Garish as desired.

Peaches and Cream Barley

3 cups of water

1 cup of pearled barley

1 14 ounces can of slice peaches

¼ cup of half-and-half

2 tablespoons of brown sugar

1 tablespoon butter

• Place barley and water in a medium saucepan and bring to a boil.
  
• Lower the heat and cook for 30 minutes or until liquid is fully absorbed.
  
• Add peaches, salt, butter and brown sugar and cook until peaches are heated through.
  
• Divide into 4 bowls and add half and half to each portion.

Tired of rice? The following recipes make great side dishes for dinner.

Caribbean style black beans and Barley

2 teaspoons canola oil

1 medium Onion, chopped

1-2 jalapeno pepper, seeded and finely chopped

3 cloves garlic, minced

1 teaspoon ground cumin

2 cups reduced-sodium chicken broth or vegetable broth

½ cup water

1 cup pearl barley

½ teaspoon dried oregano or 1/2 tablespoon fresh oregano

1 can black beans, rinsed

1 tablespoon fresh lime juice

Sour cream (optional)

• Heat oil in a large, nonstick pan over medium heat.
• Add Onion and Cook for 3 minutes.
• Add garlic and jalapeno and cook for another 2 minutes, add cumin and stir.
  
• Remove from heat, and set aside mixture in a bowl.
• In the same pan, add broth, water, barley, and oregano. Bring to a boil.
• Reduce heat, cover and simmer and cook for 30 minutes or until Barley is tender, adding extra water if necessary
• Stir in Beans, lime juice and Onion mixture,heat through.
• Garish with sour and green onion, if desired.

Spinach barley “risotto”

1 onion, finely chopped

1 carrot, finely diced

2 tablespoon olive oil

1 cup pearl barley

½ cup dry white wine

3 cup light stock, heated

¾ cup baby spinach

sea salt and pepper, to taste

1 tablespoon butter

1 tablespoon grated Parmesan

• Heat the olive oil in a medium saucepan and sauté the onion and carrot, until the onion is soft.
• Add the pearl barley and stir well to coat. Add the white wine, stirring well until it reduces by half.
• Add the stock gradually, a ladleful at a time, then cover and simmer for 30 minutes or until the barley is tender and the liquid almost absorbed.
• Add salt and pepper and fold in the spinach leaves. When the leaves are wilted, add the butter and cheese and serve.