I often forget about barley as a whole grain choice.
We often think about barley as peasant food or that mystery grain found in some soups.
But, barley has many nutritional benefits and can be easily used in everyday cooking.Barley is similar to wheat as it is in the grass family and does contain gluten. So, those who avoid gluten or who have Celiac’s Disease should avoid barley.
Health and Nutrition
One cup of barley contains 13.6 grams of fiber which makes it an excellent fiber source. This is higher than most other foods. In comparison, oatmeal contains 4 grams per cup.
Barley is also an excellent source of selenium, and a good source of copper, manganese, niacin, and phosphorus. The high selenium content along with the high fiber content makes barley a powerful cancer-fighting grain. Studies have shown selenium to help prevent colon cancer as it can help to repair damaged cells.
Barley is considered a low glycemic food and therefore, is a great grain for Diabetics as well as those watching their weight. The magnesium found in barley in combination with the high fiber content helps regulate healthier insulin levels.
Selection and Cooking
When shopping for barley, look for hulled barley which is a whole grain. This means that only the outer tough layer of the grain has been removed.
Here are some suggestions on how you can add barley to your healthy diet.
- As the weather cools down, try adding barley as your grain to soups or stews.
- Try making a cold barley salad with fresh vegetables and herbs.
- Serve barley like rice as a side grain to your meat or fish.
- You can also buy barley flour for use in baking.
- Try cooking barley for breakfast like you would with oatmeal.
Aside from using barley for beer-making, there are plenty of other healthy ways to include barley in your diet! Again, more proof that whole foods help keep a body healthy.
Do you regularly eat barley? If so, how do you like to eat it?
I make beef and barley soup with hulled barley. I take some of my sourdough culture, mix it into water, and put the barley in to soak/ferment for 2-3 days to reduce the toxins in grains. I then rinse the kernels off a bit to mitigate some of the fermented taste and add them to the soup as normal.
I’ve thought about instead, after the 2-3 day soak/ferment and rinse, running the kernels through a food processor to make steel-cut barleymeal.
I don’t bake anything really except sourdough bread, and spelt is a much better choice for that.
Thanks for sharing some ways to incorporate barley into our day! I love what a fabulous source of fiber it is and it’s great to know you can use it for more than just soups. That’s where barley often finds its place in my house.
I add barley to a vegetarian chili I make. It adds another interesting (and tasty) texture to the mix.
I used pearl barely in my homemade veggie burgers and they turned out really delicious
I love barley cooked in chicken broth, as a side dish or even a snack. It’s so good, it’s amazing it’s so good for you.
I don’t eat it as much as I could, I suppose. I use it in soups, but I’ve never considered making it into a salad. Thanks for the idea!