I am always trying to change out rice for something different in my dinner dishes, and a new favorite is Barley. Barley is a cereal grain often used in bread and stews which has a bit of a chewy texture and nutty flavor which can closely be compared to brown rice or farro. Try adding it to your protein bowls, stir fry, and more!
- Barley is rich in vitamins and, when it is consumed as the whole grain, is rich in fiber, manganese, and selenium.
- Barley also contains a group of antioxidants called lignans which lower the risk of cancer and heart disease
- Barley quickly gives you the feeling of fullness which, over time, can lead to weight loss
- The fiber content in barley is also responsible for boosting your intestinal health.
Recipes:
Mediterranean Roasted Vegetable Barley (themediterraneandish.com)
- 1 cup dry pearl Barley
- Water
- 2 whole Zucchini, diced
- 1 Red Bell Pepper, diced
- 1 Yellow Bell Pepper, diced
- 1 medium Red Onion, diced
- Salt and Pepper
- 2 teaspoon Harissa Spice
- 3/4 teaspoon Smoked Paprika
- Greek Extra Virgin Olive Oil
- 2 Scallions, chopped
- 1 Garlic Clove
- 2 ounces chopped Fresh Parsley
- 2 tablespoons fresh squeezed Lemon Juice
- Feta Cheese
- Toasted Pine Nuts
- Preheat oven to 425 degrees F.
- Place pearl barley and 2 ½ cups water in a sauce pan. Bring to a boil, then turn heat down to low. Cover and cook anywhere from 30 to 45 minutes or until the barley is cooked through (should be tender but maintains some chew.)
- While barley is cooking, place diced vegetables (zucchini, bell peppers, and red onion) on a large baking sheet. Season with salt, pepper, 1 ½ teaspoon harissa spice, and ½ teaspoon smoked paprika. Drizzle with extra virgin olive oil. Toss to coat. Spread evenly in one layer on the baking sheet. Roast in heated oven for 25 minutes or so.
- When barley is ready, drain any excess water. Season with salt, pepper, ½ teaspoon harissa spice and ¼ teaspoon smoked paprika. Toss to combine.
- Transfer cooked barley to a large mixing bowl. Add roasted veggies. Add chopped scallions, garlic, and fresh parsley. Dress with lemon juice and a good drizzle of Early Harvest extra virgin olive oil. Toss. If you like, top with crumbled feta and toasted pine nuts.
- Serve warm, at room temperature, or cold! Enjoy.
Barley Risotto (Wellplated.com)
- 16 ounces Cremini Baby Bella Mushrooms
- 6 ounces Portabella Mushroom Caps
- 4 cups Vegetable Stock
- 3 tablespoons Olive Oil
- 5 cloves Garlic
- 16 ounces Fresh Spinach
- 1 1/2 teaspoons Kosher Salt
- 3/4 teaspoons Black Pepper
- 1 tablespoon Unsalted Butter
- 1 large Fennel Bulb
- 1/2 large Yellow Onion
- 1 cup Pearl Barley
- 1 teaspoon Dried Thyme
- 1 Bay Leaf
- 1/2 cup dry White Wine
Brush off the mushrooms with a barely damp paper towel. Cut the creminis into thick slices. Remove the stems from the portobello caps, cut the caps into thick slices and halve. In a medium pot, heat the stock to just below a simmer.
In a wide, deep pot such as a Dutch oven, heat 1 tablespoon olive oil over medium-high. Add the mushrooms, 1/2 teaspoon salt, and 1 clove minced garlic and sauté until the mushrooms are browned, soft, and give up their liquid. With a slotted spoon, transfer the mushrooms to a small bowl and set aside, then pour the mushroom’s leftover liquid into the saucepan along with the chicken stock.
Reduce heat to low and add another 1 tablespoon olive oil to the Dutch oven. Wait a minute to ensure the temperature of the pot decreases (this will prevent the garlic from burning). Add 3 cloves of minced garlic and sauté just until fragrant, about 15 seconds, watching carefully so that the garlic doesn’t burn. Add the spinach, 1/2 teaspoon salt, and 1/2 teaspoon pepper, stirring to combine. Cover the pot and let steam for 2 minutes, then uncover, increase the heat to high, and stir for another minute, just until the spinach wilts. With a slotted spoon, transfer the spinach to a bowl and set aside. Discard any excess liquid that has cooked out of the spinach.
Reduce heat to medium. Add butter and remaining 1 tablespoon olive oil and heat until the butter melts. Add the sliced fennel and chopped onion and cook stirring often, until the vegetables soften, 3 to 5 minutes. Add the barley and stir to coat with the butter and olive oil. Cook for 2 minutes, stirring often, then add the dried thyme, bay leaf, remaining garlic clove, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Cook 1 additional minute. Add the wine. Stir and cook for 2 minutes.
Add 2 full ladles of the stock to the barley. Stir and simmer over medium heat until the stock is absorbed, 5 to 10 minutes. Constant stirring isn’t necessary, but do watch the pot and stir often. Continue adding the stock, 2 ladlefuls at a time, until it is all absorbed and the barley is creamy, but maintains a bit of chew, 25 to 30 minutes total.
To serve: Ladle the barley into bowls, then top with spinach and mushrooms. Enjoy immediately.
Beef and Barley Soup (Spendwithpennies.com)
- 1 tablespoon Olive Oil
- 1 Onion
- 1 Garlic Clove
- 2 Carrots
- 1 stalk Celery
- 2 cups Cooked Beef
- 6 cups Reduced Soium Beef Broth
- 1 can Petite Diced Tomatoes
- 1/2 Green Pepper
- 2/3 cup Barley
- 1 tablespoon Worcestershire Sauce
- 1/4 teaspoon Dried Thyme
- 1 package Beef Gravy Mix
- 1 Bay Leaf
- 2 tablespoons Red Wine
- 2 tablespoons Fresh Parsley
- Salt and Pepper
Cook onions and garlic in oil over medium heat until softened.
Add remaining ingredients and bring to a boil. Reduce heat and simmer covered about 40-50 minutes or until barley is cooked.
Remove bay leaf and serve.
