The distinct nutty taste and chewy bite of barley is as satisfying as it is nostalgic of cool temperatures and a warm, comforting bowl of stew studded with this ancient grain. Native to Ethiopia and Southeast Asia, barley has been cultivated for more than 10,000 years. Since ancient times, it has been used as food by both humans and animals, as well as an alcoholic beverage, medicine and even an old standard of measurement -- the length of three grains of barley equaled one inch. Today, we're most likely to enjoy barley in the occasional soup or ingredient in a glass of beer, but there are good reasons to reignite our relationship with this healthful whole grain.
Barley (Hordeum vulgare) is the fourth largest grain crop in the world after wheat, rice and corn, but only two percent is produced for food products. Most is grown for animal feed and malt, which is used to produce beer. The whole grain, hulled barley is most nutritious because it retains the bran. However, pearled barley, where some or all of its bran is removed, is most common. Both forms are nutrient dense and high in fiber. One half cup of cooked pearled barley serves up 12 percent Daily Value ( percent DV, based on 2,000 calories per day) of heart healthy dietary fiber, and 10 percent DV of the minerals manganese and selenium.
Hulled, pearled and flaked barley are available packaged and in bulk containers. Additional types, including barley grits, quick barley and barley flour, are more likely found in health food stores. Barley stores best in airtight containers and should keep six to nine months, or several months longer if refrigerated. Combine uncooked barley with water, boil, cover and simmer until the liquid is absorbed and the grains are soft. From here, the possibilities are endless -- add to soups, salads, vegetable dishes, or enjoy as a breakfast cereal topped with fruit.
Barley, pearled, cooked, 1/2 cup
Fiber: 3 grams (12 percent DV)
Niacin: 1.6 milligrams (8 percent DV)
Iron: 1.1 milligrams (6 percent DV)
Manganese: 0.2 milligrams (10 percent DV)
Selenium: 6.8 micrograms (10 percent DV)
BARLEY CRANBERRY SALAD
Makes 6 servings
3/4 cup pearl barley
1/4 cup wild rice
1/2 teaspoon salt (optional)
3 cup water