Good in soups and stews, hearty and healthful, barley’s got lots to offer.
Like other whole grains, barley supplies plenty of complex carbs, yet little fat. It’s also a good fiber source—soluble fiber to help lower blood cholesterol levels and reduce heart disease risk, and insoluble fiber to help your intestine work normally and perhaps help reduce colorectal cancer risk. Barley’s phytonutrients may have related benefits. Besides that, barley contains several B vitamins, selenium, iron, magnesium, and zinc.
Add pearl barley to tonight’s dinner.
- In meatballs. Cook barley according to package instructions. Then mix it with raw ground meat and other ingredients before shaping and cooking.
- In salad. Cook first, then substitute barley in salads that use cooked pasta or rice.
Barley Apricot Pilaf
- 13⁄4 cups (14-ounce can) chicken broth
- 1 cup orange juice
- 1⁄4 cup white wine
- 1 cup pearl barley
- 1⁄4 cup chopped dried apricots
- 1⁄4 cup raisins
- 1⁄2 cup toasted slivered almonds
- 1 teaspoon grated orange peel
Combine broth, juice, wine, barley, dried apricots, and raisins in a saucepan. Bring to a boil. Cover, reduce heat to low, and cook 45 minutes or until barley is tender and liquid is absorbed. Sprinkle pilaf with almonds and orange peel just before serving. Makes 6 servings.
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