Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages.
As the weather begins to turn cold, a big pot of soup simmering on the stove warms the heart as well as the hearth. Adding some whole grain barley to the pot will improve your health along with the flavor of whatever soup or stew you're cooking. In addition to its robust flavor, barley's claim to nutritional fame is based on its being a very good source of molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
In this recipe, barley is sautéed similar to what you would do with rice. The added herbs and spices makes this a great dish on its own or serve with with a salad. Enjoy!
- 1 cup barley
- 2 cups water
- 1 teaspoon fresh ginger, minced
- 1 teaspoon fresh parsley, minced
- 2 teaspoons fresh basil, minced
- 2 tablespoons red bell pepper in small slices
- ½ teaspoon turmeric
- ½ teaspoon mustard seeds
- ½ teaspoon fenugreek seeds
- ½ teaspoon cumin seeds
- 1 tablespoon olive oil
- Bring water to a boil. Add barley and reduce to low heat.
- Cover and cook for 40 minutes or until water is cooked out.
- In a separate frying pan, heat olive oil.
- Add mustard seeds; when they begin to pop add cumin and fenugreek and cook for about one minute.
- Then add fresh ginger, turmeric and red pepper.
- After 3 minutes add the cooked barley. Cook for several minutes and garnish with parsley and basil.
- Add salt to taste.
Grains — Vegetarian Powerhouses
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