Wild forms of the super food barley may have been harvested as early as 17000 BC. The fourth largest crop grown in Canada today was also used in beer making as far back as 3200 BC.
Why is barley a super food?
Barley has two health claims to make: one from Health Canada and one from the U.S. Food and Drug Administration. Both are based on research findings that show the soluble fibre in barley called beta glucan helps reduce cholesterol.
It’s found in all cereal grains but is particularly rich in barley and oats.
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Soluble fibre also aids in controlling blood sugar levels, making it a great choice for diabetics or those trying to lose weight.
Barley is high in insoluble fibre that promotes healthy digestion and contains protein and B vitamins.
Barley Cooking Tips
Barley has a slightly nutty flavor. It can take on the flavor of the liquid it is cooked in so for a savoury flavour, use stock, but use water for a neutral flavour. For a sweeter note, add fruit juice to the water.
The ratio of cooking liquid to barley can vary from three parts liquid to one part barley. If you are using the cooked barley in a salad or side dish and want a chewier texture, use two parts liquid. If you want a softer texture for a stew or soup, use three parts liquid.
Cooked barley will continue to absorb liquid after cooking. If you use barley in a soup or stew and there are leftovers, they will thicken so you may need to add additional stock or water when reheating the dish.
You can add a little oil to the cooking water to prevent foaming.
Stovetop: In a saucepan, combine liquid and barley. Bring to a boil, reduce heat, cover and simmer until barley is cooked to desired texture, about 40 to 55 minutes.
Oven simmer: In a casserole or Dutch oven, combine liquid and barley. Bake at 350 F (180 C) for one to 1 1/2 hours.
Rice cooker: Add two cups (500 mL) liquid and one cup (250 mL) barley to rice cooker and cook.
After cooking, you can rinse barley in boiling water and drain thoroughly to remove surface starch to keep grains from sticking together.
The inspiration for this article is based on a new cookbook published by Touchwood Edition in co-operation with Alberta Barley: Go Barley Modern Recipes for an Ancient Grain.
Home economists Pat Inglis and Linda Whitworth developed and tested recipes for the cookbook.
Black bean barley salad
- 2 tsp. canola oil 10 mL
- 1/2 c. pot or pearl barley 125 mL
- 2 c. less sodium vegetable broth or water 500 mL
- 1 can black beans, drained and rinsed 540 mL
- 1 small yellow bell pepper, thinly sliced
- 8 cherry tomatoes, halved
- 1/2 c. corn kernels 125 mL
- 1/4 c. chopped chives 60 mL
- 3 tbsp. lime juice 45 mL
- 1/4 c. olive oil 60 mL
- 1/2 tsp. salt 2 mL
- 1/4 tsp. pepper 1 mL
- 6 large lettuce leaves
- 1/4 c. shredded cheddar or monterey jack cheese 60 mL
In a medium saucepan over medium-high heat, heat oil.
Add barley and saute for three minutes.
Add vegetable broth or water and bring to a boil, then reduce heat to simmer. Cover and cook 30 minutes, drain and cool.
In a large bowl, combine cooked barley, black beans, yellow pepper, tomatoes, corn and chives.
In a small bowl, combine lime juice, olive oil, salt and pepper, then pour over barley mixture and toss.
Serve on lettuce and top with shredded cheese.
Makes six servings.
Grain and spinach stuffed Portobello mushrooms
Baked mushroom caps have been heaped with a savoury barley spinach stuffing and sprinkled with cheese. They make an eye-catching appetizer or a vegetarian main dish when served with a salad and crusty rolls.
- 4 large portobello mushrooms
- 2 tsp. canola oil 10 mL
- 1/4 c. chopped onion 60 mL
- 1 garlic clove, minced
- 1/2 c. pot or pearl barley 125 mL
- 2 c. less sodium vegetable or chicken broth 500 mL
- 1/4 c. whole grain bulgur 60 mL
- 1/2 tsp. dried summer savory 2 mL
- 1/4 tsp. salt 1 mL
- 1/4 tsp. pepper 1 mL
- 8 c. fresh spinach leaves, thinly sliced crosswise 2 L
- 1/4 c. shredded Swiss, monterey jack or parmesan cheese 60 mL
Remove stems from mushrooms and coarsely chop. In a medium saucepan over medium-high heat, heat oil and saute onion, garlic and mushroom stems one minute. Stir in barley. Add broth, then bring to a boil.
Reduce heat, cover pan and simmer 30 minutes. Stir in bulgur and continue to simmer 12 to 15 minutes or until grains are almost tender. Stir in savory, salt and pepper. Stir in spinach. Cover until spinach is wilted.
Preheat oven to 375 F (190 C). Line an ovenproof pan with aluminum foil.
Use a spoon or sharp knife to scrape gills from mushroom caps, discard gills. Place caps, rounded side down, in prepared pan.
Once spinach mixture is cooked, spoon it into the mushroom caps and sprinkle with cheese. Bake for 18 to 20 minutes or until mushrooms are tender and cheese is slightly melted.
Makes four servings.
Raspberry rhubarb cobbler
Keep a stash of rhubarb in the freezer to enjoy this dessert year round. Serve with a puff of whipped cream.
- 3 c. sliced fresh or frozen rhubarb, thawed 750 mL
- 1 c. granulated sugar, divided 250 mL
- 2 tbsp. cornstarch 30 mL
- 1 tbsp. water 15 mL
- 1 c. fresh or frozen raspberries 250 mL
- 1 c. whole barley flour 250 mL
- 1 1/2 tsp. baking powder 7 mL
- 1/4 tsp. salt 1 mL
- 1/4 c. butter 60 mL
- 1/4 c. milk 60 mL
- 1 egg, slightly beaten
Preheat oven to 400 F (200 C)
In a saucepan, combine rhubarb, one cup (250 mL) less two tablespoons (30 mL) sugar, cornstarch and water. Bring to a boil over medium heat, then cook while stirring for one minute. Stir in raspberries. Pour into a round nine inch (23 cm) baking dish.
In a small bowl, combine whole barley flour, reserved two tablespoons (25 mL) granulated sugar, baking powder and salt. Cut in butter until mixture resembles coarse crumbs.
In another small bowl, combine milk and egg, then add to flour mixture, stirring just until dry ingredients are moistened. Spoon over hot rhubarb mixture. Bake 20 to 25 minutes. Serve warm.
Makes six servings.
Old fashioned ginger snaps
Barley flour makes melt-in-your-mouth gingersnaps. They have just the right blend of ginger and cinnamon and the dough is easy to handle. Store the baked cookies in an airtight container to keep them crisp.
- 2 1/4 c. whole barley flour 560 mL
- 2 tsp. baking soda 10 mL
- 2 tsp. ground ginger 10 mL
- 1 tsp. ground cinnamon 5 mL
- 1/2 tsp. salt 2 mL
- 3/4 c. butter or margarine, softened 175 mL
- 1 1/4 c. granulated sugar, divided 310 mL
- 1 egg
- 1/4 c. molasses 60 mL
Preheat oven to 350 F (180 C).
In a medium bowl, combine flour, baking soda, ginger, cinnamon and salt. In a large mixing bowl, beat butter or margarine until creamy. Gradually beat in one cup (250 mL) of the sugar. Place the remaining 1/4 cup (60 mL) of sugar in a small bowl. Beat egg and molasses into butter mixture. Gradually stir in flour mixture and continue mixing until a soft dough forms.
Shape dough into one-inch (2.5 cm) balls and roll each ball until coated with sugar. Place balls two inches (5 cm) apart on an ungreased baking sheet. Bake until tops are rounded and slightly cracked, about 10 minutes.
Remove from oven and let set for three minutes and then remove to wire racks to cool. Makes about 48 cookies.
Sausage, lentil and barley soup
Italian sausages and green lentils pair with barley in this simple-to-make soup. Add bread, a green salad and dessert to complete the meal.
- 2 tsp. canola oil 10 mL
- 2 mild or hot Italian sausages
- 5 celery stalks, including leaves
- 1/3 c. pot or pearl barley 75 mL
- 1/3 c. dried green lentils 75 mL
- 2 cartons less-sodium, ready-to-use chicken broth, or water 8 c./2 L
- 1/4 tsp. pepper 1 mL
In a large saucepan over medium-high, heat oil.
Squeeze sausages out of their casings into the saucepan and cook, breaking up with a spoon, until no longer pink. Chop celery, including leaves, and add to sausage.
Cook, stirring, for five minutes. Stir in barley, lentils, and broth or water. Bring to a boil. Reduce heat, cover pan, and simmer for 45 minutes or until barley and lentils are tender. Season with pepper to taste. Makes six servings.
Shrimp and pea barley risotto
Barley cooks to a creamy risotto without stirring. Use medium-sized shrimp and fresh peas when in season.
- 1 tbsp. olive oil 15 mL
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1 tsp. grated lemon rind 5 mL
- 1/4 tsp. pepper 1 mL
- 1 c. pot or pearl barley 250 mL
- 4 c. low-sodium chicken broth 1 L
- 12 oz. peeled and deveined raw shrimp 350 g
- 1 c. fresh or frozen peas 250 mL
- 2 tbsp. chopped fresh parsley 30 mL
In a large saucepan over medium-high, heat oil.
Stir in onion, garlic, lemon rind and pepper and saute until onion is softened, about three minutes.
Stir in barley and broth, bring to a boil.
Reduce heat, cover pan and simmer for 45 minutes, stirring vigorously halfway through for 15 seconds.
Stir in shrimp and peas, cover pan and simmer until shrimp are pink and peas are tender, about five minutes. Sprinkle with parsley and serve.
Makes four servings.
Dorothy Sandercock is a home economist in the agrifood trade and former greenhouse grower from Lloydminster, Sask. She writes a blog at http://prairiekitchencompanion.blogspot.ca. Contact: food@producer.com.
