Heart Health: 20 Barley Recipes That Don’t Blow (2024)

FAQs

How do you make barley less gassy? ›

Tip: If you are using hulled barley, soaking overnight will reduce the cook time needed. Soaking also reduces the phytic acid in the barley (pearl or hulled), which reduces the incidence of flatulence in many individuals.

With its nutty flavor and pasta-like chew, barley is a versatile grain that makes an interesting alternative to rice, even in risotto. Try it for breakfast as a hot cereal with fruit or in savory-sweet porridge with ham and egg. Barley can be a wonderfully hearty addition to soups and salads, too.

Quick barley has been partially cooked and then dried so it can be cooked in 10 to 15 minutes at home. Pearl Barley (not a whole grain): This variety of barley has been processed to remove some or all of the outer bran layer and hull so it is not considered a whole grain.

Because of its high fiber content, whole grain barley may cause bloating in individuals who are not used to eating a lot of fiber ( 18 ). Furthermore, barley contains gluten. This may cause problems for people who are intolerant to gluten ( 19 ).

Additionally, barley contains short-chain carbohydrates called fructans, which are a fermentable type of fiber. Fructans may cause gas and bloating in people with irritable bowel syndrome (IBS) or other digestive disorders ( 28 ). Therefore, if you have IBS or a sensitive digestive tract, you may want to avoid barley.

Hulled barley: The husk of the barley is removed, leaving the bran intact, resulting in a more digestible grain that is high in fiber, iron, and minerals.

Celiac disease or gluten sensitivity: The gluten in barley can make celiac disease worse. Avoid using barley. Allergies to cereal grains: Consuming barley might cause an allergic reaction in people who are sensitive to other cereal grains, including rye, wheat, oat, corn and rice.

Barley must be rinsed to remove any dust, dirt and debris just like you would with lentils for example. Preboiling removes any toxic substances that may be lurking on the barley and stops you from getting any of it.

Whole-grain barley undergoes minimal processing, removing the inedible hull and leaving the germ and bran intact. It's the chewiest and healthiest variety but takes longer to cook. Pearled barley. This more refined grain is polished to remove some or all of the bran.

Do you have to soak barley before cooking? Pearl barley does not need to be soaked prior to cooking because it cooks quickly. Hulled barley benefits from soaking in water for a few hours before cooking. However, you should still budget more time for the hulled grain to cook (about 35 to 40 minutes).

Is barley better than quinoa? ›

Nutritional Value

Barley is a good source of iron, niacin, and vitamin B6, and supplies an adequate source of magnesium, phosphorus, potassium, and zinc. It also easily wins out in fiber content, providing both soluble and insoluble fiber, with one serving providing 8 grams, compared to quinoa's 3.

Quinoa, sorghum, and amaranth are some of the most easily popped and puffed, but once you get those down pat, branch out and try other grains and seeds. They may not puff up as dramatically as corn or sorghum, but they'll take on a nutty, toasted taste. Now, isn't it about time you got it poppin'?

The Bottom Line. Barley is a very healthy grain. It's rich in vitamins, minerals and other beneficial plant compounds. It's also high in fiber, which is responsible for most of its health benefits, ranging from a better digestion to reduced hunger and weight loss.

Barley, too, and wheat berries, spelt, millet, and farro. The wondrous secret of whole grains—I've been told—is that basically any of them respond to high heat in manners similar, if not exactly identical, to corn: they pop!

Do you have to soak barley before cooking? Pearl barley does not need to be soaked prior to cooking because it cooks quickly. Hulled barley benefits from soaking in water for a few hours before cooking. However, you should still budget more time for the hulled grain to cook (about 35 to 40 minutes).

In a large bowl, add one cup of rinsed hulled barley and 3 cups of cold water. Soak it for at least 2 hours, but better overnight. Transfer it to the fridge if soaking for more than 12 hours as it may start fermenting. Rise one more time before cooking.

However, like all whole grains, barley does have antinutrients, which impair your body's digestion and nutrient absorption. Try soaking or sprouting the grain to reduce the antinutrient content. These preparation methods make barley's nutrients more absorbable ( 4 , 5 ).