September -- Barley

Barley is a member of the grass family and one of the oldest consumed grains in the world.  It was a staple grain for peasants in the medieval times.  Today it is included in the diet of many European, African, and Middle Eastern countries.  

​Barley is a grain that provides very important vitamins and minerals such as selenium, B vitamins, copper, chromium, phosphorus, magnesium, and niacin.  Barley has a high fiber content which aids in healthy digestion, glucose metabolism and heart health.  The fiber provides volume to a healthy diet without additional calories so is beneficial for weight loss.
Barley does contain gluten so is unsuitable for people with gluten-related disorders.

How do you cook pearl barley?  Bring 1 cup barley and 2 ½ cups water or broth to a boil.  Reduce heat to a simmer; cook, covered, until tender and most of the liquid has been absorbed, 40-50 minutes.  Let stand for 5 minutes.  

For a tasty breakfast, cook barley as above and add any fruit you like.  Cooked barley can also be made into an interesting and healthy drink.  Check it out online!

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Hearty Mushroom Barley Soup   (Marilyn’s long time recipe)

Ingredients:

• 1 lb mushrooms
• ⅔ cup pearl barley
• 2 tsp salt
• 1 cup chopped celery (the celery leaves can also be used)
• 1 cup diced carrots
• 2 qts boiling water
• 2 Tbsp olive oil
• 1 medium onion diced
• 1 jalapeno pepper chopped  (optional)
• 1 can mushroom soup  (see alternative in directions)
• ⅓ cup chopped fresh dill   

Directions:

1. Wash mushrooms under gently flowing cold water; wipe dry and slice.  Add mushrooms, barley, celery and carrots to boiling water.  Cover and simmer 1 hour, or until barley is tender.  Stir every 20 minutes while cooking.
2. Meanwhile, saute pepper and onion in olive oil until transparent and add to the soup.  You may need to add more water if the soup is to thick.
3. Add the can of mushroom soup to the soup that is cooking.
4. If you do not want to use the can of mushroom soup, below is the alternative.
5. 1 ½ Tbsp olive oil, 2 Tbsp flour - place in saute pan and mix well.  Add ½ cup soymilk or regular milk to make a smooth sauce.  Carefully add this to the soup a little at a time, mixing well.  ​
6. Stir in salt and pepper to taste and the fresh chopped dill.
7. In the winter I cook the soup in a crockpot.

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Indian Curried Barley Pilaf  (adapted from allrecipes.com)

Ingredients:

• ¼ cup butter or olive oil
• 1 onion diced  
• 1 ½ cups pearl barley
• 1 tsp allspice
• 1 tsp turmeric
• 1 tsp curry powder
• 1 tsp salt
• ½ tsp black pepper
• 3 ½ cups vegetable broth
• ½ cup slivered almonds
• ½ cup raisins (optional)

Directions:

1. Melt butter (or use olive oil) in a large skillet placed over medium-high heat.  Add the onion and barley; cook, stirring frequently, until the onion begins to soften, about 5 minutes.  Stir in the spices, salt and black pepper.  Pour in the broth, and bring to a simmer.
2. Cover skillet with lid and reduce heat to low, simmer until the barley is tender about 30-40 minutes.  Fluff the pilaf with a fork, and gently stir in the slivered almonds and raisins.

Option:  Instead of almonds and raisins, peas and carrots could be used.

Servings: 6

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Mediterranean Eggplant and Barley Salad  (epicurious.com)

Ingredients:

• 1 ½ lb eggplant, cut into ½ inch cubes
• ¾ lb zucchini, cut into ½ inch cubes
• 10 Tbsp extra-virgin olive oil
• 1 tsp salt
• 1 tsp black pepper
• 1 cup chopped scallion
• 1 ½ tsp ground cumin
• ½ - 1 tsp ground coriander
• ¼ tsp cayenne
• 1 ¼ cups pearl barley (8oz)
• 14 oz vegetable broth
• ¾ cup water
• 2 Tbsp fresh lemon juice
• 1 garlic clove, minced
• ¼ tsp sugar
• ½ lbs cherry tomatoes, quartered
• ⅓ cup kalamata or other brine cured black olives, pitted and halved
• ½ cup thinly sliced red onion,
• 1 cup chopped fresh flat-leaf parsley
• ½ cup chopped fresh mint

Directions:
Roast eggplant & zucchini:

• Preheat oven to 425 degrees
• Toss eggplant and zucchini with 5 Tbsp oil, ¾ tsp salt and ¾ tsp pepper in a bowl, then spread in 2 oiled large shallow baking pans.  Roast vegetables in oven, stirring occasionally until vegetables are golden brown and tender, 20-25 minutes.  Combine vegetables in one pan and cool.

Cook Barley:

• Heat 2 Tbsp oil in 3-4 qt heavy pot over moderately high heat until hot but not smoking, then cook, scallion, cumin, coriander, and cayenne, stirring until fragrant, about 1 minutes.  Add barley and cook, stirring until well coated with oil, 2 minutes more.  Add broth and water.  Bring to a boil.  Reduce heat and simmer, covered, until all of the liquid is absorbed and barley is tender, 30-40 minutes.  Remove from heat and stand, covered, 5 minutes.  Cool.

Make dressing and assemble salad:

• Whisk together lemon  juice, garlic, sugar and remaining salt and pepper and 3 Tbsp oil in a large bowl.  Add barley, roasted vegetables and remaining ingredients to bowl with dressing and toss until combined well.  

Salad can be made 1 day ahead and chilled, covered.    Serves: 6-8

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Layered Mexican Barley Casserole   (wearychef.com)

Ingredients:

• 2 cups vegetable broth
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp dried oregano
• ¾ cup pearl barley
• 1 onion sliced
• 1 red pepper, sliced
• ½ tsp salt
• 1 lb veggie burger (Morningstar or Yves brand)
• 2 cloves garlic, crushed
• ½ tsp chili powder
• 16 oz prepared fresh salsa
• 1 cup shredded Mexican blend cheese (can use vegan cheese)
• 4 green onions, sliced.

Instructions:

1. Bring vegetable broth, chili powder, cumin, and oregano to a low boil in a medium saucepan.  Stir in barley, cover and reduce heat to low.  Cook 45 minutes or until liquid is absorbed.  
2. About 20 minutes before barley is ready, preheat oven to 400 degrees.  Spray a 13X9” baking dish with cooking spray.
3. Spray a large skillet with cooking spray, and heat over medium heat.  Add onion and bell pepper strips, sprinkle with salt, and saute until vegetables are tender.  Remove from pan to a bowl.
4. In the same skillet add the veggie burger, garlic and chili powder.  Saute.
5. Spread cooked barley in the bottom of the baking dish.  Spread peppers and onion over the barley and then the veggie burger.  Spread the salsa over the top and then the cheese.  Sprinkle with green onions.
6. Bake for 15-20 minutes until cheese is melted.  

Serves: 6

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Barley Lime Fiesta Salad  (allrecipes.com)

Ingredients:

• 1 cup pearl barley
• 2 cups water
• 15 oz can black beans, rinsed and drained
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 jalapeno pepper, chopped (optional)
• 15 oz can whole kernel corn, drained (can substitute frozen corn)
• 1 stalk celery chopped
• 1 small red onion, chopped
• 1 large carrot chopped
• 1 Tbsp olive oil
• 1 tsp salt
• 1 tsp ground black pepper
• 1 tsp ground cumin
• ¼ cup water
• 2 Tbsp honey
• 1 Tbsp olive oil
• 2 Tbsp lime juice
• ¼ - ½ cup chopped fresh cilantro
• 1 tsp rice vinegar or balsamic vinegar

Directions:

1. Bring barley and water to a boil in a saucepan over medium high heat.  Cover, reduce heat to low and simmer until the barley is tender, about 30 minutes.  Remove from heat and chill in refrigerator.
2. In a large salad bowl, combine the cooked barley, black beans, greand and red bell pepper, jalapeno pepper, corn, celery, red onion, carrot, 1 Tbsp oil, salt, black pepper and cumin.  Mix thoroughly.
3. In a separate bowl, whisk together the water, honey, oil, lime juice, cilantro vinegar.  Pour dressing over barley mixture and toss to combine.  Refrigerate salad until cold.  It usually tastes better the next day.

Servings: 8

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