Madeleine Hull
Barley is a nutritious cereal grain that has been cultivated for over 10,000 years. It is an excellent source of soluble fibre, particularly beta-glucan, which aids in lowering cholesterol levels and maintaining heart health. Barley also contains insoluble fibre, which promotes healthy digestion, and is rich in antioxidants, vitamins, minerals, and protein. With its ability to boost immunity and support overall well-being, barley is a superb addition to any diet. Whether you choose hulled or pearl barley, this versatile grain can be incorporated into a variety of dishes, from soups and stews to salads, porridge, and even baking and smoothies.
| Characteristics | Values |
|---|---|
| Health Benefits | May reduce cholesterol levels, lower risk of chronic diseases, aid weight loss, reduce hunger, lower blood sugar levels, improve insulin production, lower risk of type 2 diabetes, promote healthy digestion, reduce risk of heart disease, lower blood pressure, prevent gallstones, protect against certain types of cancer, improve skin and hair health |
| How to Add to Diet | Substitute for any whole grain, e.g. rice, quinoa, oats, buckwheat, couscous, white pasta, white rice; add to soups, stuffings, stews, salads, loaves, hot cereal breakfast, whole grain bread, barley pudding, barley ice cream; drink barley water |
| Types | Hulled barley, pearl barley, barley flakes, barley grits |
| Nutritional Content | High in dietary fibre, insoluble fibre, soluble fibre (beta-glucan), protein, B vitamins, potassium, folate, iron, vitamin B-6, magnesium, manganese, selenium, zinc, amino acids (lysine), antioxidants, phytic acid, phenolic acids, saponins |
| Calories | 354 per 100g |
| Preparation | Hulled barley should be soaked in cold water for a few hours before cooking |
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What You'll Learn
Barley's health benefits
Barley is a nutritious whole grain that is rich in vitamins, minerals, and plant compounds. It is also a good source of protein and is high in fibre. This fibre is responsible for most of barley's health benefits.
Firstly, barley's fibre content helps to keep you full for longer, reducing hunger and aiding weight loss. In two studies, people who consumed barley for breakfast experienced lower levels of hunger at lunch and ate less at later meals. Barley's fibre also keeps your digestion running smoothly, preventing constipation and promoting a healthy digestive tract.
Secondly, barley's fibre content may help to prevent gallstones and reduce the likelihood of gallbladder surgery. In one 16-year observational study, women with higher fibre intakes were 13% less likely to develop gallstones.
Thirdly, barley is a heart-healthy food. Its lack of cholesterol and its potassium, folate, iron, and vitamin B6 content support cardiovascular functions. Beta-glucan, a type of fibre found in barley, helps to lower cholesterol levels and could prevent plaque buildup in the arteries. Some research also suggests that eating barley could lower blood pressure.
Finally, barley may help to prevent certain types of cancer. Its high fibre content may help to lower the risk of colorectal cancer specifically. Its selenium content also helps to prevent inflammation, which is a risk factor for certain types of cancer.
To add more barley to your diet, you can use hulled barley as a substitute for any whole grain, such as rice, quinoa, oats, or buckwheat. It is also a common ingredient in Mediterranean dishes, such as soups, salads, and dinner bowls.
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Types of barley
There are several types of barley, each with its own unique characteristics and nutritional profile. Here are the most common types:
Hulled Barley
Hulled barley is a whole-grain barley with only the outer inedible hull removed, leaving the grains with the bran and endosperm layer intact. This makes it a more nutritious option compared to refined barley, as it retains more fibre, vitamins, and minerals. Hulled barley has a chewy texture and a slightly nutty flavour. It takes longer to cook, usually around 45 minutes to 1 hour, and benefits from soaking in cold water before cooking.
Pearled Barley
Pearled barley is the most commonly available type of barley. It is partially steamed, with the hull and bran removed, resulting in a quicker cooking time compared to hulled barley. However, the removal of the bran layer also reduces its nutritional value. Pearled barley is not considered a whole grain, but it is still a good source of some nutrients.
Barley Flakes
Barley flakes are made by flattening and slicing barley, similar to the process used for rolled oats. This form of barley cooks quickly but has a lower nutritional content compared to hulled barley.
Barley Grits
Barley grits are produced by toasting and cracking barley. The nutritional content of barley grits can vary depending on whether they are made from hulled or pearled barley.
Pressed Barley
Pressed barley is another variation that can be cooked similarly to pearl barley, with a suggested barley-to-water ratio of 1:1.5 to achieve a rice-like consistency.
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How to cook barley
There are two main types of barley: hulled barley and pearl barley. Hulled barley is minimally processed, with only the inedible outer hull removed, while the grains still retain the bran and endosperm layer. It is more nutrient-dense but takes longer to cook (45 minutes to 1 hour). Hulled barley can be soaked in cold water for a few hours before cooking to help the water penetrate the grains better.
Pearl barley is a lighter cream-coloured grain that lacks the husk and bran layers. It is still nutritious, but has less fibre and is not considered a whole grain. It cooks in less than 30 minutes and does not need to be soaked.
To cook barley, use a ratio of 1 cup of barley to 3 cups of water or broth. Rinse the barley in a colander under cold water, then transfer it to a pot with water or broth and add salt to taste. Bring the barley to a boil over high heat, then lower the heat to a low simmer and cover the pot. For pearl barley, start checking if it is done at 25 minutes. For hulled barley, start checking at 40 minutes. The barley is done when it has tripled in volume and is soft yet chewy. If the barley is too dry, add more water and check every 5 minutes until the desired chewiness is reached. If there is excess water, drain the barley in a strainer over the sink or leave it covered for 10 minutes until the water is absorbed. Finally, fluff the barley with a fork to separate the grains.
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Barley-based recipes
Barley is a versatile grain that can be incorporated into a variety of dishes, adding a pleasant chewy texture and a slightly nutty flavour. Here are some ways to include more barley in your diet:
- Mediterranean Beef and Barley Koftas: A zingy recipe that combines lean ground beef, broccoli, and wholesome barley with a lemon and tahini yoghurt sauce.
- Barley as a Rice Substitute: Barley can be cooked and used in place of rice for better nutritional health. Try a barley-to-water ratio of 1:1.5 for a texture similar to rice.
- Barley Breakfast Cereal: For a sweet breakfast option, try a bowl of warm barley with warmed milk and a drizzle of Greek honey.
- Barley Soups and Stews: Barley is an excellent addition to soups and stews, such as the traditional Persian Soupe Jo (Chicken Barley Soup).
- Barley Salads: Barley can be used as a base for salads, adding texture and nutrition.
- Barley Stuffing: Barley can be used as a stuffing for squash and other roasted vegetables.
- Barley Bread: Include barley in your bread recipes or opt for store-bought whole-grain bread that contains barley.
- Barley Desserts: Get creative and add barley to desserts such as pudding or ice cream, or try chocolate crepes filled with yogurt, fresh fruit, maple syrup, and a sprinkle of cinnamon.
Tips for Cooking Barley
- Soaking: Hulled barley, the more nutritious option, benefits from soaking in cold water for a few hours before cooking to reduce cook time.
- Cooking Time: Hulled barley takes longer to cook (around 45 minutes to 1 hour) compared to pearl barley, which has been partially steamed and has the hull and bran removed.
- Barley-to-Water Ratio: When cooking barley, a barley-to-water ratio of 1:1.5 is recommended for a texture similar to rice. For a softer texture, a 1:3 ratio can be used.
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Barley alternatives
Barley is a versatile cereal grain with a nutty, earthy taste and a chewy texture. It is a good source of nutrients and has been linked to several health benefits. However, it contains gluten, so it may not be suitable for everyone. If you are looking for alternatives to barley, here are some options that can be used in various dishes:
Quinoa
A gluten-free alternative to barley, quinoa is a seed that can be used in both sweet and savoury dishes. It has a fluffy texture and a nutty flavour. It is also a good source of protein and other essential nutrients.
Freekeh
Freekeh, or roasted green wheat, has a subtle smoky flavour and a chewy texture similar to barley. It is a great substitute in salads, pilafs, and other savoury dishes. Freekeh is also a good source of fibre and has a lower glycemic index than barley, making it a better option for managing blood sugar levels.
Couscous
Couscous is small, granular pasta made from wheat. It cooks quickly and is very versatile. Pearl couscous, or Israeli couscous, has larger pearls and is an especially good alternative to barley in terms of texture and appearance.
Millet
Millet is a small gluten-free grain with a nutty flavour and a chewy texture similar to barley. It is a good option for gluten-sensitive individuals and can be used in both sweet and savoury dishes.
Oats
Oats are a healthy, gluten-free alternative to barley. They are a good source of fibre and have a chewy texture. Oat groats are particularly recommended for use in soups and stews.
Other alternatives
Other alternatives to barley include buckwheat, amaranth, wild rice, brown rice, lentils, and rye berries. These options vary in cooking time, flavour, and texture but can be used in similar ways to barley in various dishes.
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Frequently asked questions
Barley is a whole grain that is rich in fiber, vitamins, and minerals. It is also a good source of protein and B vitamins. The fiber in barley can help to lower cholesterol and control blood sugar levels, making it a great choice for diabetics or those looking to lose weight. Additionally, the insoluble fiber in barley may prevent the formation of gallstones and reduce the risk of certain types of cancer, especially colon cancer.
Barley is incredibly versatile and can be easily added to both savory and sweet dishes. It can be used as a substitute for other whole grains such as rice, quinoa, oats, or buckwheat. You can also add barley to soups, stews, salads, or stuffings. For a unique twist, try adding barley to desserts like pudding or ice cream.
Here are some delicious recipe ideas that include barley:
- Mediterranean beef and barley koftas with a lemon and tahini yogurt sauce
- Barley pilaf or risotto
- Barley water: simmer barley with water and honey, then refrigerate until chilled
- Barley with warmed milk and Greek honey for a sweet breakfast cereal
- Barley bread
