Learn how to cook barley two foolproof ways! This chewy, nutty whole grain is perfect for soups, salads, and hearty side dishes.
Here’s a grain that’s chewy, hearty, and works in everything from hearty comfort food to fresh salads: barley! People have been eating this ancient whole grain for centuries: it’s packed with protein, fiber and vitamins, and its chewy texture and nutty flavor make it uniquely delicious.
As an expert in Mediterranean diet recipes, I love recommending barley as a unique way to eat whole grains. I love throwing it into salads and soups (particularly this barley salad), or eating it as a side dish alternative to rice. Here’s more about this grain and how to cook it!
What Is Barley?
Barley is a whole grain with a chewy texture and nutty flavor. It’s a seed of the grass family grass family Poaceae and is the fourth largest grain crop in the world, after wheat, rice and corn. It’s one of the oldest cereal grains and was grown in Egypt over 10,00 years ago!
Is barley gluten free? Barley does contain gluten, so it’s not gluten-free. It’s not a type of wheat, a common misconception: they’re both different types of grass.
Pearl vs. Hulled Barley
There are two types of barley you can find at the store: hulled and pearl. The difference is similar to white rice vs brown rice: like brown rice, hulled has less of the grain removed during processing. We tend towards using pearl because it cooks faster, but some people prefer the nutritional profile of hulled. Here’s a breakdown:
- Hulled barley has just the outer husk of the grain removed, so it has more fiber than the pearl variety. It’s darker in color and takes about 1 hour to cook.
- Pearled or pearl barley is the more common form that has the outer husk and bran layers removed. It takes less time to cook, about 30 minutes. It’s still very nutritious; see below.
Is Barley Gluten-Free?
Barley contains gluten, so it is not suitable for a gluten-free diet. It isn’t a type of wheat, but it is a type of grass that contains gluten. If you need a gluten-free swap, quinoa, brown rice, and millet are both naturally gluten-free.
How to Cook Barley: My Method
There are a few ways to cook barley: jump to the recipe below for my master method! Here are a few tips on the basic method before you start:
- Use 3 parts water to 1 part barley. You can also cook it using the “pasta method” without measuring the water. Fill a large pot with water, bring it to a boil, then add the grains and cook until tender.
- Simmer 25 to 30 minutes for pearl , or 45 to 1 hour for hulled barley. Bring the water to a boil, then reduce to a simmer and cover the pot. You can add more water if the pan becomes dry when cooking the hulled variety.
- Drain and serve. Once tender, drain any excess water. Then you’re ready to serve! Add salt and butter or olive oil if you’re serving as a side dish, or you can allow it to cool if using in salads.
Barley Nutrition
Some sources recommend eating hulled over pearl barley for nutrition reasons. But the nutritional differences between the two aren’t very significant! Pearl is still a great source of protein and fiber. Here is the nutrition breakdown for 100 grams of uncooked grain (about 1 ½ cups cooked):
| Ingredient | Calories | Protein | Carbs | Fiber | Fat |
| Hulled barley | 354 | 12.5 grams | 73.5 grams | 17.3 grams | 2.3 grams |
| Pearl barley | 352 | 9.9 grams | 77.7 grams | 15.6 grams | 1.2 grams |
Data source: Medical News Today
Ways to Use Barley
Once you’ve got a pot of cooked barley, you can use it in so many ways:
- Grain salads. Toss it with veggies and a lemony dressing in my barley salad with lemon: it’s great as a side dish or a make-ahead lunch.
- Power and grain bowls. Build it into power bowls or a grain bowl with a drizzle of tahini sauce.
- Soups and stews. You can throw cooked barley into soups and stews, or you can throw it raw right into my mushroom barley soup or creamy vegan mushroom soup.
- A rice alternative. It’s great in place of rice in stuffed peppers or fried rice.
Storage Notes
You can store cooled and cooked barley in an airtight container in the refrigerator for up to 5 days. It also freezes well: spread it on a sheet pan to cool quickly, then transfer to a freezer-safe bag and freeze for up to 3 months. Reheat with a splash of water.
Dietary Notes
This barley recipe is vegetarian, vegan, plant-based and dairy-free.
Frequently Asked Questions
No soaking required. Pearl barley cooks up tender in under 30 minutes, and even hulled barley needs only a longer simmer: not an overnight soak.
Use 3 parts water to 1 part barley for the covered simmer method. Or skip measuring entirely and cook it like pasta in a big pot of boiling water, then drain.
Yes. Hulled barley has a bit more fiber, but pearl barley is still a solid source of fiber and protein: and it’s quicker to cook and more convenient.
How to Cook Barley
Pin RecipeLearn how to cook barley two foolproof ways! This chewy, nutty whole grain is perfect for soups, salads, and hearty side dishes.
- Prep Time: 0 minutes
- Cook Time: 30 minutes
- Total Time: 30 minutes
- Yield: 3 cups 1x
- Category: Side Dish
- Method: Stovetop
- Cuisine: Whole grain
- Diet: Vegan
Ingredients
- 1 cup barley
- 3 cups water
- ¼ teaspoon kosher salt
Instructions
- Place the barley, salt, and water in a pot.
- Bring to a boil, then reduce the heat and simmer 25 to 30 minutes for pearl barley and 45 to 1 hour for hulled barley (for hulled barley, you can add more water if the pan becomes dry).
- Drain any excess water. Season with additional salt, butter or olive oil, and herbs if serving as a side dish. Or, place it in a single layer on a baking sheet and allow to cool for a few minutes (pop it in the freezer to speed up cooling) before using in salad recipes.
Other Whole Grains to Try
- Try Farro, a similar grain with a nutty flavor and quicker cook time
- Go for Millet, a unique seed with a fluffy texture (gluten-free)
- Try Quinoa, everyone’s favorite gluten-free grain
- Opt for Bulgur Wheat, a hearty, quick cooking grain
from A Couple Cooks https://ift.tt/3nqIfwu
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