Pearl barley is the most common form of barley for human consumption, probably because it cooks faster and is less chewy than other, less-processed forms of barley.
As cereal grains go, barley is a winner when it comes to good nutrition. This centuries-old grain is packed with fiber, contains important vitamins and minerals, is slim on fat, and, like all plant products, cholesterol-free.
Barley contains several vitamins and minerals including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.
Pearl barley (or "pearled barley") is barley processed to remove its hull and bran. Barley must have its fibrous outer hull removed before it can be eaten; pearl barley is taken a step further, polished to remove the nutritious bran layer.
Pearl barley is the most common form of barley for human consumption, probably because it cooks faster and is less chewy than other, less-processed forms of barley. This is in contrast to "hulled barley" or barley groats, which preserves the bran, or "pot barley" (also known as "Scotch barley"), in which the endosperm is not removed.
Pearl barley is similar to wheat in its caloric, protein, vitamin and mineral content, though it differs in that some varieties are high in lysine (amino acid).
Fruity Beef and Barley Stew
Serves 4
Preparation time: 10 minutes
Cooking time: about 2 hours
Enjoy this meal in a bowl with warm crusty wholegrain bread and/or a crisp green salad. Add a swirl of low fat yoghurt to each bowl just before serving.
2 cloves garlic, peeled and crushed
2 large onions, chopped
2 teaspoons turmeric
300 g (10½ oz) lean beef, cut into 2.5 cm (1 inch) cubes
1 green bell pepper (capsicum), de-seeded and thickly sliced
1 red bell pepper (capsicum), de-seeded and thickly sliced
1 x 400 g (14 oz) can chopped tomatoes
250 ml (9½ fl oz/1 cup) water or beef stock
2 medium apples, peeled, cored and sliced
200 g (7 oz) dried apricots
50 g (2 oz) raisins
125 g (4½ oz) pearl barley
1 tablespoon olive oil
1. Stir fry the garlic and chopped onions with the olive oil in a non stick saucepan until softened. Add the turmeric and cook for another 1–2 minutes.
2. Toss in the lean beef and peppers and heat through for another 2–3 minutes, stirring regularly. Add the tomatoes, water, apples, apricots and raisins, stir well, pop the lid on the pan and simmer gently for about 1 hour.
3. Add the pearl barley and cook for another 40–45 minutes, adding a little extra water if necessary. Season to taste with freshly ground black pepper and serve.
Gingery Barley and Rice Salad
Serves 4 as an accompaniment
Preparation time: 10 minutes
Cooking time (for the rice and barley): 35 minutes
If you can’t find red rice then substitute wild rice or brown rice (allow for the extra cooking time with brown rice). The barley and rice each take around 35 minutes to cook until tender. Add 1 teaspoon of dried dill to the pot for extra flavour when cooking the barley.
1 teaspoon olive oil
4 spring onions (shallots/green onions), chopped into small slices (use the bulbs and stalks)
1 medium garlic clove, peeled and crushed
2.5 cm (1 inch) piece of fresh ginger, peeled and finely grated
100 g (3½ oz/1/2 cup) pearl barley, cooked (or 200 g/7 oz/about 1 cup cooked barley)
100 g (3½ oz/1/2 cup) red rice or wild rice, cooked (or 200 g/7 oz/about 1 cup cooked rice)
1 teaspoon dried dill
Sprig of fresh dill to garnish (optional)
1. Heat the oil in a non-stick frying pan or wok and add the chopped spring onion, crushed garlic and grated ginger and gently stir fry until soft and slightly browned.
2. Stir in the cooked pearl barley and red rice, mix well until heated through and turn out into a serving dish. Garnish with a sprig of fresh dill and serve.
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