Basic Barley

Barley is a grain that has a rich, nutty flavor and a chewy texture. It can usually be used in place of brown rice and quinoa to add variety. And -bonus!- it helps decrease cholesterol and is full of fiber!

You can find it at most grocery stores with the dry rice and beans or in the bulk food section.

 

Barley

 

Types of barley

There are a few different types of barley options. The main two are hulled barley and pearled barley. Hulled barley is less processed (considered a whole grain) as it has only had the indigestible outer husk removed. Pearled barley is a bit more processed because it has had the outer husk and bran layers removed. There’s also barley flakes and grits that are more processed yet and have had many nutrients removed. When possible, we recommend choosing hulled.

The type of barley you choose will affect cook time. Pearled barley will take around 25 to 30 minutes to cook, while hulled barley may take up to an hour and a half to cook. You can speed up the cook time of hulled barley by soaking the barley in water overnight. Drain the water and cook as instructed but cut the cooking time in half.

 

Barley

Use for…

This is a great recipe to make ahead of time and keep in your fridge to use for a variety of dishes throughout the week. It stores well in an airtight container for 5-7 days.

Barley can be added to soups and stews, used as a base for stir-fry, curry or other cooked vegetable dishes or served cold as an addition to a salad. This recipe makes a great base when serving Squash & Lentil Curry, veggies with Thai Peanut Sauce, Teriyaki Greens & Beans or Roasted Balsamic Vegetables.

 

Barley

Basic Barley

Barley is a grain that has a rich, nutty flavor and a chewy texture. It decreases cholesterol, is full of fiber and can often be used in place of brown rice and quinoa to add variety!
5 from 1 vote
Print Pin
Course: Main Course, Side Dish
Cuisine: American, Mediterranean
Diet: Vegan, Vegetarian
Keyword: Barley, Hulled Barley, Pearled Barley
Cook Time: 30 minutes
Servings: 4
Calories: 165kcal

Equipment

  • Medium Saucepan

Ingredients

  • 1 cup barley pearled or hulled
  • 2 cups water or vegetable broth
  • 1 Tbsp parsley, dried optional
  • ground black pepper to taste
  • salt to taste

Instructions

  • Rinse barley under running water.
  • Add water and barley to a medium saucepan over high heat and bring to a boil. 
  • Reduce heat, cover and let simmer until barey is soft.
    For pearled barley, cook time will be around 25 to 30 minutes.
    For hulled barley, cook time will be anywhere from 1 hour to an 1 hour and 30 minutes.
    Add more water if the pan becomes dry before the barley has finished cooking. Check every 5 minutes until desired chewiness is reached.
  • Stir in parsley, salt and pepper. 

Notes

Nutrition information is calculated using water, 1/2 tsp salt and 1/2 tsp pepper. 
To reduce the cook time of hulled barley, soak the barley in water overnight. Drain the water and cook as instructed but cut the cooking time in half.
If you'd like to limit your salt intake, use water rather than vegetable broth.
Barley should triple in size when cooked. 
Store in an airtight container for 5-7 days.

Nutrition

Serving: 0.75cup | Calories: 165kcal | Carbohydrates: 34g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 304mg | Potassium: 225mg | Fiber: 8g | Sugar: 1g | Vitamin A: 21IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 2mg
Did you make this recipe?Tag @whollyplantsblog on Instagram and hashtag it #whollyplants

*We are a participant in affiliate advertising programs designed to provide a means for us to earn fees by linking to affiliated sites. We use the products and ingredients that we link to and recommend them because we believe they are the best choice for you.



Leave a Reply

Your email address will not be published.

Recipe Rating