Barley is a healthy ancient grain. It is a bit chewy in texture and has a nutty flavor which isn’t too strong or overpowering. Barley can be found hulled or pearled. Hulled barley contains a bran layer, has more nutrient content and takes a little longer to cook; Whereas, pearled barley is quite the opposite. Pearled barley is the most common form of barley. It too contains many nutrients but its content is not as much compared to that of hulled barley. However, pearled barley does cook a little faster than hulled barley.
Barley contains some of the following nutrients.
- Protein
- FIber (more fiber than other grains)
- Iron
- Copper
- Zinc
- Potassium
- B Vitamins
- Helps lower LDL cholestrol
- Aids in digestion
- Is heart healthy
Step By Step Instructions:
I use precooked barley which doesn’t require over night soaking and takes less time to cook.
Notes: If you don’t have or can’t find pre-cooked barley, please scroll down to the bottom of the page for cooking instructions.
You will need 1 cup of pre-cooked barley to 2 cups of filtered water.
Add 2 cups of filtered water to a saucepan. Bring the water to a boil. If you want to add salt, do so at the end when the barley is done cooking and is soft. If you were to add it now, it won’t cook to its potential.
Add 1 cup of pre-cooked barley.
Stir
Lower the heat to low and allow the barley to simmer. The package says the barley cooks in 10 minutes, however I prefer it to be softer than that so I let it cook for 20-30 minutes.
Since I let my barley cook for 20-30 minutes, most of the liquid had been absorbed, however it still needed to be drained.
Pour the barley into a mesh strainer and allow the liquid to drain in the sink.
Transfer the mesh strainer, with the barley, back to the saucepan and allow it to sit for 3-5 minutes just to allow the water to continue draining.
Barley is ready to serve.
I placed mine in a glass food storage container, let it cool, and store it in the refrigerator.
I served it with steamed vegetables and plain organic whole milk yogurt. Also, I like to mix a tablespoon or two of the plain yogurt with the barley. I find it makes it easier to eat.
I mixed it with my Chickpea Spread/Dip . Add a little bit of boiling water to help make the mixture creamy and less thick. Add salt and pepper to taste.
I added some of the cooked Barley (about 1 cup) to 12 ounces of my Pureed Apples, Pears, and Collard Greens. Delicious, nutritious and fulfilling.
Serve it with Tzatziki Sauce.
Recipe
How to Cook Barley
Ingredients:
- 1 cup pre-cooked barley
- 2 cups filtered water
Instructions:
Add 2 cups of filtered water to a saucepan. Bring the water to a boil. If you want to add salt, do so at the end when the barley is done cooking and is soft. If you were to add it now, it won’t cook to its potential.
Add 1 cup of pre-cooked barley.
Stir
Lower the heat to low and allow the barley to simmer. The package says the barley cooks in 10 minutes, however I prefer it to be softer than that so I let it cook for 20-30 minutes.
Since I let my barley cook for 20-30 minutes, most of the liquid had been absorbed, however it still needed to be drained.
Pour the barley into a mesh strainer and allow the liquid to drain in the sink.
Transfer the mesh strainer, with the barley, back to the saucepan and allow it to sit for 3-5 minutes just to allow the water to continue draining.
Barley is ready to serve.
I placed mine in a glass food storage container, let it cool, and store it in the refrigerator.
Instructions for cooking non pre-cooked barley
Measure 1 cup of barley.
I like to rinse it before starting the soaking process.
Place the barley in a mesh strainer and run cold water over it.
Drain the water and place the barley into a container or saucepan. I like to put it a saucepan.
Add enough water to fully cover the barley and some, about triple the amount.
Let the barley soak in the water over night.
The following day, before cooking it, pour the barley into a mesh strainer to drain the liquid.
Rinse the barley over cold water.
Put the barley into a saucepan (if using the same saucepan, I like to rinse it before using it again)
Add 3 cups of water ( ratio: 3 cups of water to every 1 cup of barley)
Bring the water to a boil over high heat.
Once it starts to boil, lower the heat to low and allow it to simmer until the barley is soft, stirring occasionally so it doesn’t stick to the bottom. Also, while cooking, foaming might occur and start to rise up and even spill. To prevent that, I like to keep the lid slightly open, but also make sure the water is still at a simmer. To continue the simmer, you might need to increase the heat a little.
Cooking time can take about 40-50 minutes. If using hulled barley, it can take about 90 minutes.
Carefully pour the barley into a mesh strainer to drain the liquid.
Transfer the mesh strainer, with the barley, back to the saucepan and allow it to sit for 3-5 minutes just to allow the water to continue draining.
Barley is ready to serve.
I place mine in a glass food storage container, let it cool, and store it in the refrigerator.
