Quinoa and oats are trendy whole grains for their impressive nutritional value and multi-tasking abilities. However, there’s another whole grain, barley, that deserves a spot in your pantry, too.
This ancient grain, cultivated for over 10,000 years, has long been a staple in diets worldwide, from Middle Eastern cultures to Roman gladiators who relied on its energy-boosting properties.
Today, heart-healthy barley continues to impress with its versatility. In recent years, companies such as beer giant Molson Coors have found other uses for barley, upcycling its grains into malty plant-based milk under the Golden Wing brand.
Whether simmered into soups, baked into breads, or added to grain bowls, barley offers a subtle nutty flavor, chewy texture, and a whole lot of nutrition.
What is barley?
Barley is one of the oldest cultivated grains, grown primarily for food and beer brewing. Its two main varieties—hulled and pearled—determine how much of the grain’s outer layer has been removed during processing. Hulled barley retains the bran and germ, making it the more nutrient-packed option, while pearled barley has had the outer layers stripped away, resulting in quicker cooking times but slightly fewer nutrients.
One of barley’s nutritional stars is beta-glucan, a type of soluble fiber known for its ability to lower cholesterol levels. Studies show that consuming barley regularly can help reduce LDL cholesterol, contributing to better heart health.
Barley is also a rich source of prebiotics, which feed the healthy bacteria in your gut, promoting better digestion and even immune support. In addition, this grain boasts a hearty dose of selenium, magnesium, and antioxidants like lignans, which have been linked to cancer prevention.
Barley also packs a lot of fiber with 17 grams per cup of hulled grains—beating out quinoa, which contains five grams per cup. Its affordability also makes it an accessible choice for anyone looking to eat more whole foods without breaking the bank.
Barley: your new pantry staple
What makes barley a pantry star is how adaptable it is in cooking. Barley’s chewy texture and mild flavor make it a natural fit for a wide range of dishes. Add it to soups and stews for a heartier bite, use it as a base for grain bowls with roasted vegetables and hummus, or cook it into a creamy, dairy-free barley risotto.
The grain absorbs flavors well, and when cooked in vegetable broth or combined with herbs, it elevates simple dishes into something comforting and flavorful.
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Aside from savory dishes, barley can also be used in baking. Barley flour is a great addition to bread recipes, offering a slightly sweet, nutty taste that pairs well with whole wheat or spelt flour. It’s even been known to find its way into breakfast porridge, where it can be topped with fresh berries, nuts, and maple syrup for a wholesome morning meal.
Sustainability-wise, barley is a smart choice. Unlike water-intensive crops like rice, barley can thrive in dry, nutrient-poor soils. It requires less water and fewer inputs, reducing the strain on natural resources and making it a great grain for those looking to reduce their environmental footprint.
The heartiness, versatility, and nutrition of barley is behind the grain’s long-standing role in the cuisine of Sardinia, one of the five world Blue Zones known for the longevity of its residents.
Hearty barley recipes
If you’re ready to add barley to your whole grain rotation, here are a few recipes to help you get started.
1Miso Mushroom Stew
Pearled barley pairs particularly well with mushrooms and both create a hearty, umami rich bite in this stew that’s comforting and nutritious.
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Masha Davvodova
2Black and White Sushi Rolls
Sushi is typically made with white rice. However, these rolls play with the visual appeal of forbidden black rice and the bouncy bite of barley.
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3Orange and Miso Glazed Tofu
In this unctuous tofu recipe, barley plays a hidden—but major—role. The addition of barley miso contributes a depth of flavor to this center-of-the-plate dish.
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4Zucchini Walnut Bread
This veggie-packed bread can be made with barley flour for a more filling breakfast that’s perfect with your cup of joe.
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5Mixed Berry Fruit Crisp
This crisp makes a perfect end-of-meal treat, made more nutritious with the addition of barley flour.
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Anna Starostinetskaya is the Senior News Editor at VegNews and is always keeping an eye on all things vegan in her home city of San Francisco, CA and everywhere else.
