If you are a novice with grains other than rice, you have probably wondered how pearled barley differs from other forms. To explain it simply, pearling is to barley as polishing is to rice. The pearling press removes the hull and the bran. Yet is leaves a tasty, low fat food that fits into almost any healthy menu, including weight loss diets.
In addition to its low fat and sodium content, pearled barley also has respectable levels of fiber and protein. Of course, unblocked (unhulled) barley has more fiber than pearled. Its very heavy texture, however, does not appeal to most palates.
Good barley is creamy ivory to taupe in color and unblemished. When choosing barley, look for grains that are stubby and fairly even in size. This allows for best results when cooking.
Store barley in covered jars in a cool, dry place such as the refrigerator.
To make 1 cup of cooked barley:
- Combine ¼ cup of the raw grain and 1 cup water in a small saucepan.
- Boil for 5 minutes, then cover the pan and let it stand for about an hour.
- You can use cooked barley in any of the following ways:
- Use it as a substitute for rice in pilafs or salads
- Use it to stuff poultry and vegetables
- Add it to soups and stews
- Serve it alongside lamb, with which it blends particularly well
- Mix it with rice for an interesting twist on plain rice
In addition to trying these basic uses, you can also look for barley that has been ground into flour. Use it instead of wheat in flatbreads or yeasted breads. Barley sprouts are the base for malt, also, and also for grain based coffee substitutes.
