Hulled barley is a hearty and nutritious grain that makes a wonderful breakfast. It’s high in fiber and may help lower cholesterol. Barley takes longer to cook than some other grains, but the following tips make it a convenient breakfast staple in your home.
By Raymond Palko, dietitian and Project Open Hand intern
HOW TO COOK BARLEY
Soak barley to decrease cooking time. Soak 1 cup of barley in 2 cups of water overnight in a covered container, in the refrigerator. Drain and rinse the barley before cooking. This will provide multiple servings, which can be stored in the refrigerator and quickly reheated over the next 3 days. (NOTE: These directions are for hulled barley. Pearled barley commonly found in the grocery store does not require pre-soaking.)
Barley can be cooked in a pot on a stove or hot plate, in a slow cooker, or a pressure cooker. It cooks fastest in a pressure cooker, slowest on the stovetop.
- Stove: Add 3 cups of water to the soaked barley. Over high heat, bring the barley and water to a boil. Cover, and reduce the heat to low. Allow the grain to simmer for 45 minutes.
- Pressure cooker: Follow the above directions, but cook for only 15-20 minutes.
If you like your barley chewier, cook for less time. To make it creamier like porridge you will need to cook longer. Once it is a texture you prefer, drain off any remaining liquid.
DELICIOUS TOPPINGS FOR BARLEY
Now that your barley is cooked, add any combination of the following items (many are available at the Project Open Hand Grocery Center) for a delicious breakfast:
- Fresh or frozen fruit
- Raisins or other dried fruits
- Protein trail mix
- Peanut butter
- Nuts
- Milk or soymilk
- Yogurt