Barley is a source of fermentable material for favorite beer brand and some distilled beverages, and as an ingredient of various health foods you might be taking now. It is used in yummy soups and stews, and in barley bread of different countries.
What are the benefits of barley?
Barley is considered a low glycemic index food.
Barley's fiber, potassium, folate, and vitamin B6 content, coupled with its lack of cholesterol, all support a healthy heart. Barley is an excellent source of dietary fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
Barley can rapidly improve people's health by reducing blood sugar levels and the risk for diabetes, a recent scientific research shows.
Plant sources of protein, such as barley and lentils, do not contain all of the essential amino acids, but when they are combined they do add up to a complete protein source. It is a famous food among body builders and athletes.
What are the types of barley?
1) Pearl Barley (not a whole grain) - Most of the barley found in the typical supermarket or Amazon.com is pearl barley.
Pearl barley (or pearled barley) is dehulled barley which has been steam processed further to remove the bran. It may be polished, a process known as "pearling". Dehulled or pearl barley may be processed into a variety of barley products, including flour, flakes similar to oatmeal, and grits.
The thorough milling, however, shortens the grain’s cooking time considerably. Pearl barley has a delicate nutlike taste that readily absorbs the flavors of its companion ingredients in soups, salads, and side dishes.
2) Hulled Barley or Dehulled Barley (whole grain) - Hulled barley (or covered barley) is eaten after removing the inedible, fibrous, outer hull. Once removed, it is called dehulled barley (or pot barley or scotch barley). Considered a whole grain, dehulled barley still has its bran and germ, making it a nutritious and popular health food.
Hulled barley is rich in dietary fiber. It also contains more iron and trace minerals than pearl barley, and more than four times the thiamin. The grains are brown, and they take longer to cook than pearl barley. Hulled barley has a pronounced flavor, which makes it an appealing ingredient in delicious, country-style soups and stews.
3) Barley Pasta - Barley pasta is one of the many pasta varieties available on the market.
4) Flakes or Flaked Barley - This is like rolled oatmeal. They are usually cooked and offered as a hot cereal, but they can also be mixed into muesli and baked goods. Barley flakes cook faster, because they’ve been lightly steamed and because of their greater surface area.
5) Barley Grits - Barley grits are barley grains that have been toasted and then cracked. They can be cooked and served in place of rice or breakfast cereal. Grits from hulled or hulless barley are whole grain, but grits created by cutting up pearl barley are not considered whole grain.
6) Pot Barley or Scotch Barley - A less-refined version than pearl barley. Pot barley is milled just three times, so that part of the bran layer is intact. It is typically added to soups and stews. Although more and more supermarkets carry this form, it is most likely to be found in your favorite health food stores.
7) Quick Pearl Barley (not a whole grain) or Quick-Cooking Barley - Sometimes sold as instant barley. Quick barley is a type of barley flake that cooks in about 10 minutes, because it has been partially cooked and dried during the flake-rolling process.
8) Barley Flour - Barley flour is utilized in baked goods and as a thickener for stews, soups and gravies.
9) Unhulled Barley - Whole barley grains in their tough outer husk are a bit labor intensive to hull, but are great for making barley sprouts.
This is what barley looks like as it grows in the field. Most barley is what’s called “covered barley,” which means it has a tough, inedible outer hull around the barley kernel. This covering must be removed before the barley can be eaten.
How to Cook Barley?
Check out the 10 best barley recipes I found on best-selling cookbooks out there:
1)
When hot, add the mushrooms and carrots and cook, stirring occasionally, until they begin to brown, about 10 minutes. Add the barley and continue to cook, stirring frequently, until it begins to brown, about 5 minutes; sprinkle with a little salt and pepper.
(view in Google Books)
from How to Cook Everything (Completely Revised 10th Anniversary Edition): 2,000 Simple Recipes for Great Food by Mark Bittman
2)
Bring 4 quarts water to boil in large pot. Add barley and 1 tablespoon salt and cook until tender, 20 to 25 minutes; drain and transfer to large bowl.
(view in Google Books)
from The Complete Vegetarian Cookbook: A Fresh Guide to Eating Well With 700 Foolproof Recipes by America's Test Kitchen
3)
Make iT: Place the barley and 2 cups water in a covered pot and bring to a boil, then reduce the heat and simmer for 25 minutes. When the water is absorbed, place the barley in a bowl in the refrigerator and chill.
(view in Google Books)
from The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body by Tyler G. Graham, Drew Ramsey
4)
Spread the barley on a rimmed sheet pan and toast in the oven until golden brown, about 15 minutes. Transfer the barley to a medium saucepan, add 470 g of the water, cover, and bring to a boil over high heat. Lower the heat to a simmer and cook until almost all of the water is absorbed, about 30 minutes.
(view in Google Books)
from New German Cooking: Recipes for Classics Revisited by Jeremy and Jessica Nolen, Drew Lazor, Jason Varney
5)
Fill a medium saucepan with water (at least 3 cups; more is OK) and bring to a boil. Add the barley and cook at a gentle boil over medium heat for 40 to 45 minutes, or until
(view in Google Books)
from The Heart of the Plate: Vegetarian Recipes for a New Generation by Mollie Katzen
6)
...the barley in a large Dutch oven or soup pot, add enough water to cover by a solid 3 inches, and bring the water to a boil. Reduce the heat to maintain a simmer and cook the barley, uncovered, until tender, about 35 minutes, give or take 15 minutes, as whole-grain barley can be a little unpredictable. Drain the barley.
(view in Google Books)
from The Fire of Peru: Recipes and Stories from My Peruvian Kitchen by Ricardo Zarate, Jenn Garbee
7)
Rinse the pearl barley in a colander to release some of the surface starch. Place the barley in a small saucepan, cover with water by 2 inches, and bring to a boil. Reduce the heat to a simmer and cook until tender, about 35 minutes.
(view in Google Books)
from Cooking in Ancient Civilizations by Cathy K. Kaufman
8)
...salt to taste (the amount of salt needed depends on the saltiness of your stock). Bring to a boil over high heat, then reduce the heat to low, cover, and cook, stirring occasionally, until the barley is tender and most of the stock is absorbed, about 45 minutes. About halfway through the cooking time, stir in the kale.
(view in Google Books)
from Vegan on the Cheap: Great Recipes and Simple Strategies That Save You Time and Money by Robin Robertson
9)
Meanwhile, bring 2 cups water to boil in small saucepan. Stir in barley and ¼ teaspoon salt and cook until barley is tender, 20 to 25 minutes; drain and set aside. Wipe saucepan dry.
(view in Google Books)
from The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make by America's Test Kitchen
10)
Stir in 6 cups cold water, and mix it well. Bring the barley mixture to a boil on the high heat. Once it starts boiling, lower the heat to the low setting and mix the mixture.
(view in Google Books)
from Ukrainian Cuisine with an American Touch and Ingredients by Nadejda Reilly
Related Youtube Video (Don’t click and watch this video if you are busy. Just bookmark this page and comeback later): How to Cook Barley in 15 minutes!
OTHER REFERENCES:
Maria del Mar Gomez. 2015. The Modern Juicer: 52 Dairy-Free Drink Recipes Using Rice, Oats, Barley, Soy, and Vegetables. Skyhorse Publishing. ISBN-13: 978-1632204899
Maria Speck. 2011. Ancient Grains for Modern Meals: Mediterranean Whole Grain Recipes for Barley, Farro, Kamut, Polenta, Wheat Berries and More. Ten Speed Press. ISBN-13: 978-1580083546
Pat Inglis and Linda Whitworth. 2014. Go Barley_ Modern Recipes for an Ancient Grain. TouchWood Editions. ASIN: B00HUBWC62
Yoshihide Hagiuara. 1985. Green Barley Essence: The Ideal Fast Food. Keats Pub. ISBN-10: 0879834188
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