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Barley is a whole grain with a chewy and pleasant texture. While it is not common like some other grains such as oats and quinoa, it does pack a nutritious punch and can be used as a substitute for oats, rice, and quinoa, especially for those on a health and wellness journey. 

One of the challenges sometimes is how to cook it or use it. Here is how to cook and enjoy your pearled barley. Try it nuh!

INGREDIENTS

• 1 cup pearled barley.
• 2 ½ – 3 cups water.
• Pinch of salt.
• Parsley Flakes (Optional).

INSTRUCTIONS

• • Rinse the barley and add water.
  • Add salt.
  • Place on stove on medium heat.
  • Cover and let it cook for at least 20 – 25 minutes.
  • Check periodically. Barley should be firm, yet cooked (Not too soft) and chewy.
  • Drain off the water (if any) and let cool for a bit.
  • Garnish as desired.
  • Serve and Enjoy!

Notes:

You can soak the barley for at least four (4) hours or longer before cooking. This will help with the cooking process, making it less time consuming. You can store the remainder in the refrigerator when cooled.  Hope you enjoy it!

A tip: If you follow a gluten-free lifestyle then barley is not for you as it contains gluten. The usual measurement for cooking is 1 cup of barley to 3 cups of water.

Here are some other awesome recipes to try:

• Turmeric rice – White rice with a nutritious punch!

• Quinoa and Lentils – A Fiber and Protein Powerhouse!

Ingredient Spotlight!

~ Pearled Barley~

Pearled barley is barley that has been processed to remove the fibrous outer hull. It may also be polished, like white rice which would have all the bran layer removed. When cooked, it is a firm, yet chewy-textured grain that is fluffy, as it swells as it cooks. There is also hulled barley. This type of barley has all its nutrients intact as it is less processed.

Pearled barley is rich in fiber and protein among other nutrients such as iron, magnesium, manganese, selenium, calcium, and B-vitamins among others.

To good health!

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