Super Food Barley

barley

At work it is my responsibility to do all the writing for a section of our internal website called Health and Wellness. I really enjoy this responsibility because I am able to write about pretty much any topic that has to do with health and wellness, that is a very wide range of topics!

This is an article I wrote a while ago about the benefits of barley, I knew it was good for you, but I had no idea how good it was for you.

I’m also including a Nadeau-Family-Favorite recipe called Lentil Barley Stew.
This soup is very easy to make and is so delicious! The recipe makes a good sized pot pf soup, but don’t worry! It freezes perfectly.
I just finished off my last batch of soup and I’m making another batch tonight!
Sorry I don’t have any pictures of the soup.

Enjoy.

Whole-Grain Super-food: Barley 

Despite the fact that barley has been a staple for centuries, it is often overlooked in favour of quicker-cooking grains. But there are good reasons to move barley to the front of your pantry.

Barley is a versatile grain with more overall nutritional value than rice or wheat. Hulled barley is a particularly rich source of dietary fiber and B vitamins. Like oats, barley is an excellent source of soluble fiber, which means it can be effective in lowering cholesterol levels.

The two most common types of barley are refined pearl barley and unrefined hulled barley. As with refined flour, milling removes barley’s outer hull and bran layer, exposing the pearl-colored balls that give pearl barley its name. Unfortunately, as with other refined grains, much of the nutrient content is removed during this process.

Hulled barley has its nutritious bran layer intact, which is why it is an excellent source of dietary fiber . It is also rich in iron and thiamine, as well as some essential trace minerals.

While refined pearl barley is readily available at most grocery stores, you may have to look in a health food or specialty store to locate the more nutritious hulled barley.

Preparation
Barley can be added to soups, stews, salads, and even baked goods. It’s cooked much like rice; cooking times will vary according to the variety. Good things take time: hulled barley requires one hour and 40 minutes in boiling water. The more refined pearl barley takes only 45 minutes to cook. For best results, follow the instructions on the package.

Lentil Barley Stew

  • 1 tbsp butter    
  • 1 tbsp Extra Virgin Olive Oil
  • 1 cup celery, chopped
  • 1 large onion, chopped finely
  • 6 cups chicken broth
  • ¾ cup lentils
  • 1 28 oz can or tomatoes (chopped is best)
  • ¾ cup pearl barley
  • ½ tsp rosemary (dried)
  • 3 garlic cloves, chopped finely
  • Salt and pepper to taste
  • ¾ cup shredded carrots

1.     Melt butter and EVOO in large stock pot.
2.     Add celery and onion, sauté on medium till soft.
3.     Add chicken broth and lentils.
4.     Bring to a boil. Reduce heat, cover and let simmer for 20 minutes.
5.     Add tomatoes, barley, rosemary, garlic, and salt and pepper.
6.     Bring to a boil. Reduce heat, cover and simmer for 45 – 60 minutes. Until barley is tender.
7.     Add carrots, cook 5 minutes.

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