Forgotten Barley Gains New Status as Soluble Fiber
Despite its versatility as a nutritious addition to recipes, barley has been overlooked by most consumers who are searching for better health.
But the rich-textured, full-flavored grain has a long and colorful past, and it is currently being rediscovered as a good source of soluble fiber--the type associated with reducing blood cholesterol in humans.
As a cereal grain, barley has a 5,000-year history. It was, and still is, popular among the Chinese, Eastern Europeans, Scandinavians and Jews as a cooking ingredient.
Part of Grass Family
Barley comes from a plant that is part of the grass family. And although it goes through a polishing process similar to other grasses such as rice, (the inedible husk of the grain is removed and discarded), pearled barley does still have a respectable amount of fiber.
A 3 1/2-ounce serving of barley contains a little less than three grams of soluble fiber (oat bran boasts a whopping 14 grams for the same size portion), but it can have a cholesterol-reducing effect when made part of a weekly low-fat, high-soluble fiber diet that includes other rich sources such as apples, citrus fruits, legumes and oats.
Barley is similar in texture to al dente pasta, and it has a mild, nutty flavor. Serve it alone as a stand-in for almost any carbohydrate (rice, potatoes, pasta) or use it as a bulking ingredient in both sweet and savory dishes.
Although soups and stews have been the most traditional uses for barley, it is gaining popularity for use in casseroles, warm and cold salads, side dishes, breads and desserts. The hearty grain also may be enjoyed as a hot breakfast cereal. Simply top with fruit and low-fat milk and serve.
Can Be Used in Stir Fry
Barley can be added to favorite stir-fry recipes. Allow three cups cooked medium or quick barley for each pound of meat, chicken or fish. Cook until just heated through.
Or try combining barley with instant pudding and bananas for a delicious after-dinner treat that can be low in sugar and fat as well. Prepare one four-ounce package of instant vanilla pudding (regular or sugar-free) using nonfat milk as the package directs. Stir in three cups cooked medium or quick barley and mix well. Spoon one-half-cup portions into individual serving dishes, cover and refrigerate. To serve, top each with sliced bananas.
Look for barley in the rice and pasta section of the supermarket. Medium barley, which cooks in 45 to 50 minutes, is the choice for longer-cooking dishes. Quick barley, which has been steamed prior to drying and packing, displays larger and flatter grains and cooks in 10 to 12 minutes.
APPLE KUGEL D’LIGHT
1 (8-ounce) container plain low-fat yogurt
1 cup low-fat cottage cheese
3/4 cup egg substitute or 6 egg whites
1/4 cup light corn syrup
1 teaspoon vanilla
1 teaspoon ground cinnamon
3 cups cooked medium or quick barley
1 1/2 cups finely chopped apples
1 cup raisins
2 tablespoons sugar
Combine yogurt, cottage cheese, egg substitute, corn syrup, vanilla and 1/2 teaspoon cinnamon in large bowl. Mix well. Stir in barley, apples and raisins. Mix well.
Place mixture in 11x7-inch glass baking dish, sprayed with non-stick vegetable coating spray. Combine sugar and remaining 1/2 teaspoon cinnamon and sprinkle over dish.
Bake at 350 degrees 32 to 38 minutes or until edges are set and knife inserted in center comes out clean. Let stand 30 minutes.
Serve warm or cold. Store tightly covered in refrigerator. Makes 12 servings.
SAFFRON BARLEY PILAF
1 tablespoon olive oil
1/2 cup sliced leek
1 clove garlic, minced
3 cups cooked quick or medium barley
1 medium sweet red pepper, cut into strips
1/3 cup dry white wine
2 tablespoons grated Parmesan cheese
1/8 teaspoon crumbled saffron threads
1/4 teaspoon black pepper
Heat oil in large saucepan and saute leek and garlic over medium heat about 1 minute. Stir in barley, red pepper, wine, cheese, saffron and pepper. Mix well. Cook until heated through. Makes 4 servings.
IMPERIAL CHICKEN-BARLEY SALAD
1 (8-ounce) container plain low-fat yogurt
2 tablespoons soy sauce
1 clove garlic, minced
1/2 teaspoon ground ginger, optional
3 cups cooked quick or medium barley
4 small chicken breast halves, cooked and chopped
1 (10-ounce) package frozen Chinese pea pods
1 (9-ounce) can sliced water chestnuts, drained
1 medium sweet red pepper, cut into strips
Pepper
Lettuce leaves
Combine yogurt, soy sauce, garlic and ginger. Mix well. Stir in barley, chicken, pea pods, water chestnuts and red pepper. Mix until evenly coated.
Cover and chill several hours or overnight. Season to taste with pepper, then serve over lettuce leaves. Makes 6 servings.
BEEF AND BARLEY MEDLEY
1 tablespoon oil
3/4 pound lean round steak, cut into 1-inch strips
1 medium onion, cut into wedges
1 (14 1/2-ounce) can low sodium whole tomatoes, chopped
2 1/2 cups frozen mixed broccoli, cauliflower and carrots or other vegetable combination
1/4 cup dry Sherry or water
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
3 cups cooked quick or medium barley
Heat oil in 4-quart saucepan or Dutch oven. Brown beef and onion, then drain. Return to pan and add tomatoes, tomato liquid, vegetables, Sherry, paprika, salt and pepper. Mix well.
Bring to boil, then reduce heat and simmer, covered, 5 to 6 minutes or until vegetables are tender. Stir occasionally. Stir in barley and cook 3 minutes or until heated through. Serve warm. Makes 5 servings.
TOMATO-BASIL-BARLEY PILAF
1 tablespoon olive oil
1 clove garlic, minced
1 tablespoon snipped fresh basil
1/2 teaspoon salt, optional
1/8 teaspoon black pepper
3 cups cooked quick or medium barley
1 large tomato, chopped
1/3 cup sliced green onions or 1/2 cup chopped green pepper
Heat oil in saucepan and saute garlic over medium heat about 30 seconds. Add basil, salt and pepper and mix well. Stir in barley, tomato and green onions. Mix well.
Cook about 3 minutes or until heated through. Serve immediately or cover and chill thoroughly. Makes 5 servings.
MUSHROOM PILAF SOUP
1 tablespoon oil
2 medium carrots, thinly sliced
1 cup chopped onions
2 cloves garlic, minced
5 1/2 cups water
2 cups sliced mushrooms
1 (15-ounce) can low-sodium chicken broth
1/2 cup medium barley
1 (9-ounce) package frozen cut green beans
2 tablespoons red wine vinegar
1/2 teaspoon dried thyme leaves, crumbled
1/4 teaspoon salt, optional
1/8 teaspoon black pepper
Heat oil in 4-quart saucepan or Dutch oven. Saute carrots, onions and garlic over medium heat 3 to 4 minutes or until onions are tender. Add water, mushrooms, broth, barley, green beans, vinegar, thyme, salt and pepper. Mix well.
Bring to boil, then reduce heat and simmer, covered 40 to 50 minutes or until barley is tender, stirring occasionally. Makes 10 servings.
BARLEY FRUIT SALAD
1 1/2 cups cooked quick or medium barley
1 medium apple, chopped
1 cup strawberry halves
1 medium banana, sliced
1/2 cup seedless grapes
1/2 small cantaloupe, cut into chunks
1/4 cup light maple syrup
1/4 cup lemon juice
1 teaspoon grated lemon zest
Combine barley, apple, strawberries, banana slices, grapes and cantaloupe chunks in large bowl. Combine syrup, lemon juice and zest and toss gently with fruit mixture. Cover and chill several hours or overnight. Makes 4 servings.