Pearled Barley

Pearled barley, one of the oldest consumed grains in the world, is barley that’s been polished to remove the outer hull and bran layers. This process gives it a smooth, shiny appearance, and allows for a quicker cooking time compared to hulled barley. While it loses some of its fiber content during the pearling process, it still remains a nutritious and versatile grain, offering a good source of vitamins, minerals, and antioxidants.

Nutritional Information (per 100g cooked):

• Calories: ~123 kcal
• Protein: ~2.3g
• Carbohydrates: ~28.2g
  • Sugars: ~0.4g
• Fat: ~0.2g
• Dietary Fiber: ~3.8g
• Sodium: ~3mg

Ingredients:

• 100% pearled barley grains

How to Use:

• Rinsing: Rinse under cold water before cooking to remove any residual debris.
• Boiling: Use a ratio of 1 cup pearled barley to 3 cups liquid. Bring to a boil, then reduce heat, cover, and simmer for about 25-30 minutes or until tender.
• Applications: Can be incorporated into soups, stews, salads, risottos, and more.

Recipe Idea – Pearled Barley Salad with Roasted Vegetables: Ingredients:

• 1 cup pearled barley
• 3 cups water or vegetable broth
• 1 zucchini, cubed
• 1 bell pepper, diced
• 1 carrot, sliced
• 2 tbsp olive oil
• 1/4 cup feta cheese, crumbled
• 2 tbsp fresh lemon juice
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Rinse the pearled barley under cold water.
2. In a saucepan, combine the barley and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes until tender. Drain any excess liquid and set aside to cool.
3. Preheat oven to 400°F (200°C).
4. Toss the zucchini, bell pepper, and carrot with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until the vegetables are tender and slightly caramelized.
5. In a large bowl, combine the cooked barley, roasted vegetables, crumbled feta cheese, remaining olive oil, lemon juice, salt, and pepper. Toss well.
6. Garnish with fresh parsley before serving.

Diets it fits into:

• Vegetarian
• Vegan (if excluding feta cheese)
• Mediterranean

Note: While pearled barley is not gluten-free, it is a good choice for those who can tolerate gluten and are looking for a nutrient-rich grain. Those with celiac disease or gluten sensitivities should avoid it.