3 great ways to eat barley

With a deliciously nutty flavour, barley's a great addition to soups, pilafs and salads that won't raise your blood sugar the way rice can. Here are 3 delicious recipes that feature barley.

• Serves 5.

Ingredients:

• 125 g (1/2 c) pearl barley
• 2 ml (1/2 tsp) salt
• 75 ml (1/3 c) olive oil
• 45 ml (3 tbsp) red wine vinegar
• Black pepper to taste
• 375 g (1 1/2 c) diced cooked beets
• 125 g (1/2 c) chopped scallions
• 125 g (1/2 c) crumbled feta cheese
• 45 g (3 tbsp) chopped fresh dill

Instructions:

1. In a small pot, combine 625 millilitres (2 1/2 cups) water, the barley and one millilitre (1/4 teaspoon) salt.
2. Cover and simmer over medium-low heat until tender, 40 to 45 minutes. Transfer to a large bowl and let cool.
3. In a small bowl, whisk the oil, vinegar, the remaining salt, and pepper.
4. Add to the barley along with the beets, scallions, feta and dill. Toss to coat.

• Serves 10.

Ingredients:

• 2 cans cannellini beans, rinsed
• 15 ml (1 tbsp) olive oil
• 1 medium-large onion, chopped
• 2 medium carrots, diced
• 25 g (1 oz) prosciutto, diced
• 1 kg (4 c) shredded cabbage
• 4 cloves garlic, minced
• 1 ml (1/4 tsp) crushed red pepper
• 1 L (4 c) chicken broth
• 125 g (1/2 c) quick-cooking barley
• Black pepper to taste
• 300 g (1 1/4 c) shredded Swiss cheese
• Mash 375 grams (1 1/5 cups) beans.

Instructions:

1. Heat the oil in a large pot. Add the onion, carrots and prosciutto. Cook until golden.
2. Add the cabbage, garlic and red pepper. Cook until the cabbage has wilted.
3. Add the broth, 375 millilitres (1 1/2 cups) water, barley and all the beans. Simmer eight to 10 minutes.
4. Season with pepper. Top each serving with cheese.

• Serves 8.

Ingredients:

• 1 large onion, chopped
• 3 cloves garlic, minced
• 15 ml (1 tbsp) canola oil
• 1.25 L (5 c) chicken broth
• 125 g (1/2 c) pearl barley
• 375 g (12 oz) sliced boneless skinless chicken breast
• 500 g (2 c) diced root vegetables, such as carrots and parsnips
• 25 ml (2 tbsp) fresh lemon juice
• 1 ml (1/4 tsp) salt
• Black pepper to taste
• Snipped fresh dill or parsley

Instructions:

1. In a Dutch oven, cook the onion and garlic in the oil until softened.
2. Add the broth and barley, cover and simmer for 25 minutes.
3. Add the chicken and vegetables. Simmer, covered, about 20 minutes.
4. Season with the lemon juice, salt and pepper. Garnish with dill.

• Barley is loaded with soluble fibre to lower your cholesterol.

Adding barley to your diet has never been easier! Try these simple yet flavourful recipes and get the most out of barley today.

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