Barley is considered an ancient grain and was first cultivated 10,000 years ago in the fertile crescent. Interestingly, barley served as the primary commodity of currency for most ordinary citizens of that time period as it was practical and ideal for everyday commerce. Since then, owing to its nutty flavor and crunchy texture barley has become a staple culinary dish of many cultures across the globe. Barley is typically processed by removing the outside husk or kernel (which is indigestible) and is referred to as “hulled barley” or through further processing where the husk and bran layer are removed, referred to as pearl barley. The hulled variety offers a higher level of fiber and nutrition whereas pearl barley has a milder flavor, and cooks faster.
The hulled variety is well balanced with soluble and insoluble fibers making it well suited for helping those that have sluggish digestive tracks. Barley has about 3 times as much fiber as oats and is high in beta glucan, a polysaccharide known for heart health, blood sugar regulation, and immune support. Barley touts a high level of protein and iron as well as manganese, selenium, magnesium, and zinc.
From a Traditional Chinese Medicine perspective barley or Da Mai is known to have properties that are slightly sweet, salty, and cooling. Barley balances the spleen, stomach, gallbladder, and heart. Barley can help with: Indigestion, constipation, bladder infections, cleanses the Liver, supports the Gallbladder, prevents kidney, bladder, and gallstones, supports the skin, immunity, and detoxification.
Barley Salad with Roasted Vegetables
Ingredients
- 2 cups hulled barley
- 5 cups water (for soaking)
- 4 cups vegetable broth
- 4 zucchini
- 1 red bell pepper
- 1 yellow bell pepper
- 1 medium red onion
- 2 medium sweet potatoes
- Extra virgin olive oil
- Salt
- Freshly ground black pepper
- 4 teaspoons Baharat
- ¾ teaspoon smoked paprika
- 1 tablespoon flaked Kelp (optional, but a good source of Iodine)
- 2 green onions
- 2 garlic cloves
- 2 lemons juiced
- Feta cheese (optional, but great flavor enhancer)
- Toasted pine nuts (optional, but a nice crunch)
Instructions
Day before
- Rinse hulled barley until the water runs clear.
- Cover with 5 cups of water and let soak over-night.
Cooking day
- Rinse barley thoroughly. Add to pressure cooker along with 4 cups of vegetable broth and set to manual for 35 minutes.
- While barley is cooking, preheat oven to 425°F.
- Place chopped up zucchini, bell peppers, red onions and sweet potatoes in a bowl. Drizzle with olive oil, salt and pepper, Baharat seasoning, smoked paprika, and kelp (optional). Arrange on a baking sheet in a single layer.
- Cook in preheated oven for 30 minutes (15 minutes if you have an oven with a roasting function). Flip veggies then cook for another 15-20 minutes (10-15 on roasting function).
- Add barley and vegetables to a large bowl. Stir in green onions, garlic cloves, lemon juice, and optional feta cheese and pine nuts. Enjoy warm!
References: https://www.whiterabbitinstituteofhealing.com/herbs/barley/
Recipe Adapted from The Mediterranean Dish:
https://www.themediterraneandish.com/roasted-vegetables-barley-recipe/#wprm-recipe-container-15566