Barley is possibly the oldest and certainly the most adaptable grain on earth.
Did you know that heirloom hull-less barley contains two to three times the protein of an equal portion of rice? Hull-less barley has 25 percent more potassium, protein and twice as much calcium plus three times as much iron as pearl barley. It is always chewier and darker in color; it has the whole-grain flavor with nutty tones and a warm inviting aroma. Although hull-less barley takes longer to cook than pearled barley, it makes sense to search for it. Check the local Natural Health food store. Look for “hull-less barley from Montana” produced by Bud Clem, or it’s available by mail order from Gold Mine Natural Food Company and Western Trails, Inc.
Hull-less barley pilaf is a slightly nutty flavored side dish that works with any entrée. If there are leftovers, add steamed vegetables and fresh herbs, and drizzle balsamic vinegar over the mixture to create a healthy salad for lunch.
For a spectacular first course, toss fennel, red onion, and pine nuts with cooked barley and serve it in pretty Bibb or Boston lettuce leaves garnished with red beets.
Adding whole garlic cloves to the nutrient-filled barley broth gives the soup the deep rich taste of a beef barley soup while the watercress and lemon juice make it sparkle. This is a satisfying soup without that heavy “I just ate too much” feeling. Bon appétit!
Hull-Less Barley Pilaf(Serves 4)1 cup hull-less or whole barley, soaked in 3 cups of water for one hour (or overnight)
Approximately 1 tablespoon olive or avocado oil
1 medium onion, chopped
Sea salt and freshly ground black pepper to taste
About 1 teaspoon marjoram or more to taste
3 cups water, vegetable or chicken stock or more if needed, hot
Chopped flat leaf parsley for garnishTo prepare:In a dry heavy skillet over high heat, add the barley and toast, stirring constantly until the color darkens and the grains pop, about four minutes.
Transfer barley to a strainer and run under cold water.
Place barley in a bowl, cover with about two inches of cold water and soak for one hour or overnight in the refrigerator. Drain and proceed.
Preheat oven to 375 degrees F.
In a large heavy casserole dish over moderate-high heat, coat the bottom with oil, add onion and sauté until beginning to soften.
Add barley, marjoram, salt and pepper and sauté until the grains glisten.
Add water or stock, stir, and bring to a boil. Cover and bake until the liquid is absorbed and the barley is tender, about one hour.
Taste and adjust the seasonings. If not tender, add more liquid and continue cooking about 20 minutes longer. Let stand about 15 minutes.
Fluff with a fork and garnish with parsley.Barley, Watercress And Garlic SoupAdapted from
“The Splendid Grain” by Rebecca Wood, William Morrow, 1997(Serves 4)1/4 cup extra virgin olive oil
10 whole cloves garlic, peeled
4 thick slices, stale French Baguette or whole grained baguette
1/2 cup pearl barley
Sea salt and freshly ground black pepper to taste
4 cups chicken stock
1 to 2 tablespoons fresh lemon juice or more to taste
1 to 2 bunches fresh watercress, washed, tough stems removed, about 2 cups chopped
Optional: 1 poached egg per person for garnishTo prepare:In a stockpot over medium-low heat, coat the bottom with oil.
Add garlic and sauté until light brown and aromatic, about seven minutes.
Transfer garlic to a plate and reserve.
Add bread and toast it until golden brown on both sides. Remove and set aside with garlic.
Add barley to the oil, sauté until the kernels glisten, add reserved garlic and salt and pepper.
Add stock, stir well, and bring to a boil. Reduce the heat, cover the pot, and simmer until the barley is tender, about 45 to 55 minutes. Taste and adjust the seasonings. Can be done ahead.
Just before serving, reheat the soup until it is simmering, stir in lemon juice and watercress. Simmer until the watercress is wilted, about one minute. Taste and adjust the seasoning.
Ladle into warm soup bowls and top each bowl with toasted garlic bread. If desired, slip a poached egg on top of the toast and serve at once.Perfect Winter Salad(Serves 4)1 cup pearl barley, rinsed under cold water
2 and 1/2 cups water or vegetable stock
1 tablespoon olive oil
Sea salt to taste
Or: 2 generous cups of cooked hull-less barley pilaf (see previous recipe)
1 small fennel bulb, trimmed, about 1 cup diced
1 small red onion, finely chopped
1 tablespoon Dijon mustard
3 tablespoons freshly squeezed lemon juice
About 2 tablespoons extra virgin olive oil or more if needed
About 1/4 cup toasted pine nuts
1/2 cup julienned cooked beets
1 head Boston or Bibb lettuce washed and spun dry
Chopped flat leaf parsley for garnishTo prepare:In a medium saucepan over high heat, add water, salt, and oil and bring to a boil.
While the water is boiling, add barley, stir well. Cover the pan and reduce the heat.
Simmer until the barley is tender about 40 to 45 minutes.
Let stand about 15 minutes and transfer the barley to a large bowl and cool to room temperature.
Add fennel and red onion to the barley and mix well.
In a small bowl, whisk the mustard, lemon juice, and oil together with salt and pepper. Taste and adjust the seasonings, then pour dressing over the barley and fennel. Let stand for at least 30 minutes or up to four hours.
Just before serving, add pine nuts.
Separate the lettuce leaves and place on serving plate. Mound the barley mixture in the center, garnish with julienned beets, sprinkle with parsley and serve at once.