Barley

I’m always looking for ways to add fiber to my diet (as well as adding a little change of pace to my Shabbat menus) and these days barley is my grain of choice. Barley was one of the first cereal crops to be cultivated and Archaeologists have found evidence that it was a staple food as long ago as 5,000 BCE. Christopher Columbus brought barley to the New World and it has been cultivated here ever since.

Barley is rich in carbohydrates, low in fat and is cholesterol-free. Like other whole grains, barley is a source of soluble and insoluble dietary fiber. Recent medical studies have shown that the insoluble fiber found in barley can be extremely effective in maintaining intestinal function which in turn, may help reduce the incidence of certain types of cancer (i.e.: colon cancer). Other studies have shown that the fiber in barley can help lower blood cholesterol levels and reduce the risk of heart disease.

To cook pearl barley
Place 3 cups water in medium saucepan; bring to boil. Add 1 cup pearl barley; return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3-1/2 cups.

NOTE: You can place any extra cooked barley in an airtight container and refrigerate or freeze up to 1 week. Add extra cooked barley to casseroles or prepared salads for extra fiber and flavor.)

PECAN BARLEY SALAD (pareve)

Bring barley, water, and salt to a boil in a 2-quart heavy saucepan, then reduce heat and simmer, covered, until barley is tender, about 10 minutes. Remove from heat and let stand, covered, 5 minutes. Drain barley in a colander, then rinse under cold water and drain well.

While barley is simmering, Heat the olive oil in a skillet. Add the pecans and cook them, over moderately low heat, stirring frequently, until nuts are toasted 1 shade darker, about 4 minutes. Toss the nuts and oil with barley. Mix slightly. Add the carrots, celery, dill, shallots and lemon juice. Mix to combine and then season with salt and pepper to taste. Serves 6.

CHICKEN BARLEY CASSEROLE (meat)

This is a great casserole. Inexpensive, easy and delicious.

Grease a 9X13 baking dish with non stick vegetable spray and set it aside. Preheat oven to 375. In a large skillet fry the breakfast beef until it’s browned. Remove the meat for the skillet. Pour off the grease for sautéing the chicken later but do not clean out the pan. Add onions and carrots to skillet and sauté 2 minutes. Turn off the heat and add the mushrooms, stock, barley, thyme, marjoram, parsley, bay leaf and pepper. Mix all together and then spoon the mixture into the prepared 9x13 baking dish. Add green bell pepper on top and stir slightly to combine. Heat reserved fat in skillet and brown the chicken pieces, 4 to 5 minutes on each side. Place browned chicken on top of barley mixture, cover baking dish and bake in the preheated oven for 1 hour and 10 minutes. Serves 4.

MUSHROOM AND BARLEY SOUP (meat or pareve)

Cook the barley in the 1 1/2 cup of stock or water until tender (cook it right in the soup pot). Add remaining stock or water, soy sauce, and sherry.

In a skillet sauté onions and garlic in oil. When they soften, add mushrooms and 1/2 teaspoons salt. When the onion and mushrooms are tender add them to barley, being sure to include the liquid the vegetables released while cooking. Add fresh pepper to taste and simmer 20 minutes, covered, over the lowest possible heat. Taste and add salt and pepper to taste. Serves 6. This recipe can be doubled.

BARLEY POTATO SOUP (pareve or meat)

Sauté the onion, celery and garlic in oil until the vegetables become translucent. Add the stock, barley and carrots. Simmer gently, stirring occasionally, about 2 hours. Add the potatoes after the soup has cooked 1 hour. If the soup gets too thick, add more stock or water. Taste for seasoning and add salt and pepper as needed.

BLACK BEANS AND BARLEY (meat or pareve)
Quick-cooking barley replaces rice in this classic Caribbean combo.
Barley is rich in soluble fiber and makes a good whole-grain choice
because it is digested slowly, leaving you feeling satisfied longer.

Heat oil in a large nonstick skillet over medium heat. Add onion, bell
pepper and garlic; cook, stirring frequently, until onion is barely
tender, about 5 minutes. Add cumin and cook for 30 seconds more.
Add broth, barley and oregano, increase heat and bring to a boil. Reduce
heat to low, cover and simmer until the barley is tender and most of the
liquid has been absorbed, about 10 minutes.

Gently stir in beans and heat through. Sprinkle with cilantro (if using)
just before serving. Serves 4. This recipe can be doubled or tripled.

BARLEY STUFFED ZUCCHINI BOATS (pareve or dairy)

This recipe is great for using any left over cooked barley

Preheat oven to 400. Spray a baking sheet with non-stick cooking spray. Place zucchini, cut side down, on baking sheet. Bake for 10 to 12 minutes. Remove them from the oven, reduce the heat to 350. Let the zucchini cool for about 10 minutes. Scoop out centers of zucchini halves, leaving 1/4-inch thick shell. Discard centers. Turn zucchini shells over to drain on paper towel. In skillet sprayed with non-stick cooking spray, saute the mushrooms, onion, bell pepper, garlic, salt and pepper for 5 minutes, stirring occasionally. Stir in cooked barley and walnuts. Cool slightly and blend in the egg or the cheese. Spoon barley mixture into zucchini shells. Bake for 15 to 20 minutes. Serves 4. This recipe can be doubled or tripled.

Eileen Goltz, a professional chef and caterer, is the author of the new cookbook, Perfectly Pareve.