
Barley
Barley is a versatile and nutritious cereal grain with a slightly chewy texture and a mild, nutty flavor. It's available in various forms, including hulled barley (the most nutritious, with only the inedible outer husk removed), pearled barley (which has been polished to remove the bran, making it cook faster), and barley flakes or grits for quicker cooking. This ancient grain is a great source of fiber, vitamins, and minerals, making it a healthy addition to many dishes. Its light tan color makes it easily identifiable.
Common Uses
- Barley is frequently used in soups and stews to add thickness, texture, and a hearty, nutty flavor. Soaking the barley beforehand can help reduce cooking time.
- Pearled barley can be cooked like rice and used as a base for grain bowls, salads, or as a side dish. It offers a pleasant chewiness that complements various flavors.
- Barley flour can be used in baking, though it's often combined with other flours to create breads, muffins, and cookies with a slightly nutty and wholesome taste. It adds a unique texture and nutritional boost to baked goods.
- Barley is used to make malt, a key ingredient in beer and whisky production. The malting process involves germinating the barley and then drying it, which converts starches into sugars that can be fermented.
- Sprouted barley can be added to salads or sandwiches for a crunchy and nutritious boost. Sprouting enhances its nutritional value and makes it easier to digest.
- Barley water, made by simmering barley in water and then straining the liquid, is a refreshing and hydrating beverage that is believed to have several health benefits.
Nutrition (per serving)
Nutrition (per serving)
Calories
699.0kcal (34.95%)
Protein
20.1g (40.26%)
Carbs
155.5g (56.56%)
Sugars
0.8g (1.6%)
Healthy Fat
2.6g
Unhealthy Fat
0.9g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
699.0kcal (34.95%)
Protein
20.1g (40.26%)
Carbs
155.5g (56.56%)
Sugars
0.8g (1.6%)
Healthy Fat
2.6g
Unhealthy Fat
0.9g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in fiber, promoting digestive health and regularity.
- May help lower cholesterol levels, supporting heart health.
- Provides sustained energy due to its slow-releasing carbohydrates.
- Contains essential vitamins and minerals like selenium, magnesium, and manganese.
- Supports weight management by increasing satiety and reducing appetite.
- May improve blood sugar control, beneficial for individuals with diabetes.
Substitutes
Storage Tips
Store barley in an airtight container in a cool, dry, and dark place to maintain its freshness and prevent spoilage. Whole grain barley (hulled or hull-less) can be stored for up to a year. Pearled barley, having had the bran removed, typically has a slightly longer shelf life. Cooked barley should be refrigerated promptly and used within 3-4 days. For longer storage, cooked barley can be frozen in airtight containers for up to 2 months.
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