Do you cook with barley? Oddly, I rarely do, despite liking it a lot as an addition to soup.
It seems that it is a worthwhile grain to utilise. Barley has a low Glycemic Index, provides both soluble and insoluble fibre, and is a source of several vitamins and minerals, including B1, B3, selenium, iron, magnesium, zinc, phosphorus, and copper.
Other than an easy addition to soups, pearl barley (which is hulled and steam processed) can be used in place of rice in risottos and similar dishes. This casserole recipe provides one example, but the ingredient and flavour combinations could easily be modified to match the season, what's in your fridge, and your own tastes.
Adapted from Rosemary Stanton's Healthy Cooking
- 1 cup pearl barley
- 1 bunch spring onions, white ends chopped
- 1 clove garlic, crushed
- 1 red capsicum, diced
- 1 medium zucchini, diced
- 2 stalks celery, diced
- 3 cups vegetable stock
- 1 tsp dried oregano
- Oil, optional, for cooking onion
- In a large non-stick pan, cook the spring onion and crushed garlic until soft.
- Add the barley and stock and bring to a low boil. Reduce heat and add capsicum, zucchini, and celery. Stir through and add the oregano.
- Cover and simmer over low heat for 1 hour. Stir occasionally.
- Serve on its own, or as a side dish.
I really enjoyed this!
The leftovers are also enjoyable cold, which makes for easy mid-week lunches.
Do you make any barley dishes? Or have any other ideas for using the grain?