Heart Health: 20 Barley Recipes That Don’t Blow (2024)

FAQs

Heart Health: 20 Barley Recipes That Don’t Blow? ›

Optional but recommended: Soak them for at least 7 hours. Soaking the grains not only reduces the cook time but also avoids flatulence or abdominal gas, breaks down hard to digest gluten and reduces the phytic acid in the grains. After soaking drain the water and rinse them.

Optional but recommended: Soak them for at least 7 hours. Soaking the grains not only reduces the cook time but also avoids flatulence or abdominal gas, breaks down hard to digest gluten and reduces the phytic acid in the grains. After soaking drain the water and rinse them.

With its nutty flavor and pasta-like chew, barley is a versatile grain that makes an interesting alternative to rice, even in risotto. Try it for breakfast as a hot cereal with fruit or in savory-sweet porridge with ham and egg. Barley can be a wonderfully hearty addition to soups and salads, too.

Pearl barley takes about an hour, while quick barley takes 10-15 minutes. Both are equally nutritious. One-half cup of cooked barley has about 95 calories, 22 grams of carbohydrate, 3 grams of fiber, no fat and 2 grams of protein.

Quick barley has been partially cooked and then dried so it can be cooked in 10 to 15 minutes at home. Pearl Barley (not a whole grain): This variety of barley has been processed to remove some or all of the outer bran layer and hull so it is not considered a whole grain.

Because of its high fiber content, whole grain barley may cause bloating in individuals who are not used to eating a lot of fiber ( 18 ). Furthermore, barley contains gluten. This may cause problems for people who are intolerant to gluten ( 19 ).

Celiac disease or gluten sensitivity: The gluten in barley can make celiac disease worse. Avoid using barley. Allergies to cereal grains: Consuming barley might cause an allergic reaction in people who are sensitive to other cereal grains, including rye, wheat, oat, corn and rice.

Barley must be rinsed to remove any dust, dirt and debris just like you would with lentils for example. Preboiling removes any toxic substances that may be lurking on the barley and stops you from getting any of it.

Which is healthier barley or oatmeal? ›

If protein is your target, then barley is the clear choice. The excellent combination of fiber, protein and carbohydrates make barley a great post-workout snack as well. The caloric content is the one place where oatmeal wins out, if you are a calorie counter.

For hulled barley only, soak the dry grains.

Leave it alone for a few hours or overnight. This is an optional step but does help the cooking water to penetrate the grains better. (Skip this step if using pearl barley).

The Difference in Nutritional Value

Plus, both have a relatively lower content of sodium and fat. However, pearl barley is lower in calories compared to hulled barley. Nevertheless, even though hulled barley is high in calories, it has a lot more protein and fiber.

Nutritional Value

Barley is a good source of iron, niacin, and vitamin B6, and supplies an adequate source of magnesium, phosphorus, potassium, and zinc. It also easily wins out in fiber content, providing both soluble and insoluble fiber, with one serving providing 8 grams, compared to quinoa's 3.

Whole grain barley and pot barley are whole grains and more nutritious than pearl barley. However, all types of barley are a good choice because the soluble fibre in barley is found in the entire grain and not only in the outer bran layer.

Do you have to soak barley before cooking? Pearl barley does not need to be soaked prior to cooking because it cooks quickly. Hulled barley benefits from soaking in water for a few hours before cooking. However, you should still budget more time for the hulled grain to cook (about 35 to 40 minutes).

Pearl barley does not need to be soaked before use and will become tender during the cooking process. Pot barley is best when soaked overnight in cold water, then cooked in three parts liquid to one quantity of grain.