A picture was presented to me the other day, and along with it came a question; “what’s this?” Well, it’s barley I said, a versatile and ancient grain. As usual, the slightest thing regarding food and I’m off on a journey, both cultural, historic and culinary. Please join me to find out about this wonderful, ancient grain.
Some History
About 10,000 years ago man went from a hunter gatherer lifestyle to an agrarian lifestyle. Communities developed and with them, came agriculture, and, the domestication of crops. Some of the first were lentils and barley. They also started raising livestock; sheep and goats. It all started in an area called the Fertile Crescent in the Middle East. This encompasses modern day Turkey, Iraq, Jordan, Syria, Israel and Northern Egypt.
It’s Healthy
Barley is easy to cultivate, it’s a hardy plant that can grow in a wide variety of soils. It is a nutritious food too, over 28 grams of carbs, nearly 4 grams of dietary fiber and 3 grams of protein per 1/2 cup. From a health standpoint, it is similar to oatmeal. In that, when added to the diet, has shown to reduce cholesterol. Good enough to feed the hard working population of the time. Because it was first cultivated in the Middle East region, it can be found in lots of recipes of the area. And, barley flour is good for making bread or pitas
Beer and Whiskey
And, of course it’s fermentable! Barley is malted and then is used in beer and whiskey production. The malting process involves soaking to “awaken” the grains. Then the they are allowed to partially germinate. During that time sugars start to develop, that can be turned into alcohol. Then they are dried in kilns, this stops the germinating process, and also, because of the Maillard Reaction gives them a toasty color and flavor. This is a very important part of beer production. For whiskey, the malted grains are turned into a mash that will go on to be fermented and then distilled before being aged. The malt gives these drinks their distinctive flavors and colors.
Grain Preparation
When harvested, there is an inedible husk around the seed, this has to be removed. Once this first step has been done, it’s called hulled barley, it’s available online. This is considered a whole grain, which, like oatmeal is full of complex carbs. It has a low glycemic index and is gluten free. To make pearled barley there is another step. The hulled grain is steamed and the bran coating is removed. The grain is then polished to make the pearled barley, this is also available online. The downside is that it does not have the complex carbs of hulled barley, but still retains the nutrients.
When to Use It
The question is, what can I do with either pearled or hulled barley? When cooked, it has a chewy texture and a slightly nutty, earthy taste. However, because it absorbs what it’s being cooked in, that, will be it’s primary flavor. Pearled cooks similar to white rice, ready in 20 mins to 1/2 hr. Hulled cooks similar to brown rice, 45 mins to an hour. The ratio to cook is approximately 1 cup of barley to 3 cups of water. When added to soups and stews, it will be similar to rice, acting as a thickening agent. There are a few options here, depending on how you’re cooking the soup or stew, and whether you’re using hulled or pearled.
How to Use It
For a classic slow cooker beef stew, add 1/2 cup of hulled barley when you put up the stew to cook. If you’re going to use pearled, treat it like rice and add 45 mins before it’s done. However when cooking a stove top soup, which is done in 1/2 hr. to 45 mins, add the pearled barley when you add the stock. If the recipe calls for pasta or rice, just substitute for barley. Because it is very absorbent, only use 1/2 cup compared to 1 cup of rice. If the recipe doesn’t call for rice or pasta, just add 1/2 cup of barley and adjust the liquid to compensate.
But barley isn’t just for soups and stews. It can be a stand alone side dish. Cook in water, when done add some cilantro, and serve as a side. For a little more flavor, cook in stock. Also, add a couple of scoops to a salad for a bit of substance. Hulled barley can also be cooked as a replacement for porridge.
As you can see, it is a healthy, hearty addition to any diet. Gluten free with a low glycemic index. Hulled barley is considered a complex carb, that gives energy, is gut friendly and keeps you regular. We have been cultivating barley for millennia, and, there’s obviously a reason why, maybe you can see a way to incorporate it into your diet. Thank you for reading, and I hope some of this was helpful.