Barley is a very healthy grain, it’s rich in vitamins, minerals and it’s high in beneficial fibres, which are responsible for most of its health benefits.
With GI of 25, pearl barley is lower on the glycemic index than many other foods.
Barley is a very good source of fibre, which can be useful for improving bowel regularity.
In particular, this grain is high in soluble fibre (the kind of fibre that transforms into a sticky, gel-like mass during digestion).
Because of this, barley’s movement through the digestive system is slowed, meaning that the rate at which it is broken down into glucose and released into the bloodstream is slowed as well.
Try this lovely, healthy version for risotto
Risotto pearl barley
- 1 tbsp. Olive oil
- 225 g Pearl barley 1 cup
- 550 ml Water 2¼ cups, cold
- 1 Onion finely diced
- 2 cloves Garlic finely chopped
- 3-4 Bay leaves other options: Sage/ Basil/ Oregano
- 4-5 Shitake mushrooms
- 4-5 White cup mushrooms
- ¼ tsp Salt & Pepper
Heat the oil in a pan over medium heat, then add the onion and garlic, bay leaves and mushrooms and cook for 5-10 minutes until softened.
Add the pearl barley and stir to coat with the oil.
Cook according to the cooking time on the package. (40 minutes- 1 hour).
Serve the risotto with salad leaves and pumpkin seeds sprinkled over the top and a good drizzle of balsamic vinegar.
Sprinkle nutritional yeast on top.