What has twice the protein and almost half the calories as oats? Barley , and it’s about time we started eating it for breakfast . Not only does barley have a wonderfully nutty flavor and a chewy, hearty texture, but it’s also a nutritious, high-fiber grain that boasts an array of health benefits .
Bring 2 quarts of water to a boil in a pot with salt. Add barley , return to a boil, then reduce the heat to medium-high and boil uncovered until soft, 25–30 minutes. Drain off cooking water, then serve.
Pearl barley does not need to be soaked before use and will become tender during the cooking process. Pot barley is best when soaked overnight in cold water, then cooked in three parts liquid to one quantity of grain.
Bring a pot of water to a boil; season generously with salt. Add barley; reduce heat to a low, steady simmer. Cover and cook, stirring occasionally, until chewy and tender, 55 to 60 minutes .
In a four-week study in 28 healthy individuals, 60 grams of barley a day increased a beneficial type of bacteria in the gut that may help reduce inflammation and improve blood sugar balance ( 19 ).
Brown rice also has over five times more folate and vitamin E. However, barley has twice the calcium and fibre and about 30 per cent fewer calories. The two are equivalent in protein and fat content. Ultimately, both grains are healthy choices and getting variety from both is best .
Combine one cup barley with three cups water and a pinch of salt in a medium saucepan. (Alternatively, use chicken stock or vegan broth.) Bring to a boil over high heat and lower to a simmer. Cook until barley is tender yet chewy, about 25–30 minutes for pearl barley , 40–50 for hulled barley .
Hulled barley , considered a whole grain, has had just the indigestible outer husk removed. Pearled barley , also called pearl barley , is not a whole grain and isn’t as nutritious. It has lost its outer husk and its bran layer, and it has been polished. It has a lighter, more matte appearance.
The ratio of water to barley is 3 cups water for every 1 cup of barley . Over high heat, bring the soaked barley and water , uncovered, to a boil. Cover, and reduce the heat to low. Allow the grain to simmer for 45 minutes*. Once cooked, it will always retain some chewiness.
Pre- soak barley in plenty of water to cut down on the overall cooking time. Barley can be pre- soaked for an hour or overnight. Pre- soaking will reduce the cooking time to about fifteen minutes.
Soaking also helps to break down gluten, a hard-to-digest protein found in grains such as wheat, spelt, rye and barley . Fortunately, grains are very easy to soak . You just need to start the process the night before or the morning of the day you want to eat them.
For starters, make sure you ‘re cooking your barley correctly — if you don’t love its texture, you might be either undercooking or overcooking it. Remember that when cooking barley on the stove, it will take a while: bring the barley to a boil then reduce the heat to low and let it simmer for at least 30 minutes.
Oatmeal delivers just half that per serving. If protein is your target, then barley is the clear choice. The excellent combination of fiber, protein and carbohydrates make barley a great post-workout snack as well. The caloric content is the one place where oatmeal wins out, if you are a calorie counter.
9 Impressive Health Benefits of Barley Rich in Many Beneficial Nutrients. Reduces Hunger and May Help You Lose Weight . Insoluble and Soluble Fiber Content Improves Digestion. May Prevent Gallstones and Reduce Your Risk of Gallbladder Surgery. Beta-Glucans May Help Lower Cholesterol . May Reduce Heart Disease Risk.
Tips for storing barley Uncooked barley should be stored in an airtight container. It will keep in a cool, dry place such as a pantry for up to one year. Cooked barley should be stored in an airtight container. It will keep in the fridge for 3-5 days or in the freezer for one month.