Barley adds texture, nutrition to mix
Healthy grain has many uses beyond beer
For many home cooks, familiarity with barley begins and ends not in the kitchen, but on the sofa, watching the game while sipping a frosty beverage. While its use in brewing is well known — and much appreciated — barley has plenty of culinary potential beyond the six-pack.
It’s nutty flavour pairs well with mushrooms, sage and other earthy ingredients, while its chewy texture adds bite to recipes. It’s a great addition to the hearty soups and stews of autumn, and its rice-like flavour-neutrality can make it a bit of a chameleon, easily taking on the tastes of other elements in a dish.
And best of all? It’s a local product, grown right here in Alberta. More than five million tonnes of barley are produced in the province each year.
Pearl barley’s unique texture takes centre stage in our recipe for Barley Risotto with Mushrooms, a Prairie twist on the classic Italian rice dish.
Our Hearty Ham Barley Soup showcases the grain as a perfect ingredient for soups and stews; unlike pasta or rice, barley stays intact once fully cooked.
Served cold, barley can also be enjoyed as a substantial part of a salad, as in our recipe for Barley and Corn Salad.
Health Canada also recently approved a health claim about the benefits of beta-glucan, a soluble fibre in barley linked to reduced blood cholesterol.
Cheers to that.
Barley Risotto with Mushrooms
6 cups (1.5 L) chicken broth 3 tbsp (40 mL) butter 2 cups (500 mL) thinly sliced assorted mushrooms 2 tbsp (25 mL) olive oil 1/4 cup (50 mL) finely chopped onion or shallot 1 cup (250 mL) pearl barley 1/2 cup (125 mL) dry white wine 1/2 cup (125 mL) shredded fontina cheese 1/2 cup (125 mL) light cream (10%) or whipping cream 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) freshly
ground pepper Chopped fresh parsley
Heat broth to simmering; keep warm. Meanwhile, melt butter in a large frying pan over medium heat. Add mushrooms and sauté until mushrooms are light golden and liquid is evaporated, about 5 minutes. Remove from heat; set aside.
Heat oil in a Dutch oven over medium heat. Add onion and saute until softened, about 2 to 3 minutes. Add barley and sauté for 3 minutes. Add wine and cook, stirring, until wine is almost absorbed.
Add 2 cups (500 mL) hot broth to barley mixture; cook, stirring frequently, until almost all of liquid is absorbed. Add remaining 4 cups (1 L) hot broth, 1/2 cup (125 mL) at a time, cooking and stirring constantly until mixture is creamy, barley is tender and most of liquid is absorbed, about 35 to 40 minutes. Remove from heat.
Add mushrooms and cheese, stirring until cheese is melted. Stir in cream. Stir in salt and pepper. Sprinkle with parsley. Serve immediately. Serves 6 to 8.
Ham Barley Soup
3/4 cup (175 mL) barley 4 cups (1 L) water 3 stalks celery, sliced 1 large onion, chopped 1 tbsp (15 mL) oil 1 can (10 oz/284 mL) mushrooms, drained 4 cups (1 L) ham or chicken stock 2 tbsp (25 mL) tomato paste 3 carrots, thinly sliced 2 cups (500 mL) diced ham 1 bay leaf 1/2 tsp (2 mL) freshly ground pepper 1 tbsp (15 mL) chopped fresh parsley Salt
In a saucepan, cook barley in water until tender, about 30 minutes; drain. In a Dutch oven, sauté celery and onion in oil until tender. Stir in next 8 ingredients (mushrooms through parsley) and barley.
Bring to a boil, reduce heat, cover and simmer 20 to 25 minutes until carrots are tender. Remove bay leaf. Season to taste with salt. Serves 4 to 6.
Barley and Corn Salad
1 cup (250 mL) pearl barley 1 1/2 cups (375 mL) frozen kernel corn 1/4 cup (50 mL) fresh lemon juice 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) freshly ground pepper 2 tbsp (25 mL) olive oil 1/2 cup (125 mL) diced green bell pepper 1/2 cup (125 mL) diced red bell pepper 1/2 cup (125 mL) thinly sliced green onions 1/4 cup (50 mL) chopped fresh cilantro
Cook barley according to package directions, adding corn for last 2 minutes of cooking.
Drain and rinse with cold water. Transfer barley and corn to a bowl; cool completely.
Meanwhile, to prepare dressing, whisk together lemon juice, salt and pepper until combined.
Gradually whisk in oil until blended.
Add bell peppers, green onions and cilantro to barley mixture. Add dressing and toss to combine. Serves 4.