Barley is a powerhouse grain, packed with vitamins, minerals, and a high content of dietary fiber. Its low glycemic index of 25 makes it an excellent choice for those seeking to manage their blood sugar levels. Furthermore, barley is a rich source of soluble fiber, which forms a gel-like substance during digestion, aiding in digestion and promoting a feeling of fullness. Due to its slow movement through the digestive tract, barley releases glucose into the bloodstream gradually.
For a delicious and healthy twist, try making risotto with barley.
Recipe: Pearl Barley Risotto
Servings: 4
Ingredients:
1 tablespoon of olive oil
1 cup (225g) of pearl barley
2 ¼ cups (550ml) of water
1 onion, finely diced
2 cloves of garlic, finely chopped
3-4 bay leaves (or other herbs such as sage, basil or oregano)
4-5 shiitake mushrooms
4-5 regular mushrooms
¼ teaspoon of salt and pepper
Instructions:
Heat the oil in a pan over medium heat.
Add the onion, garlic, bay leaves, and mushrooms. Cook for 5-10 minutes or until softened.
Add the pearl barley and stir to coat with the oil.
Pour in the water and bring to a boil.
Reduce heat to low and cover the pan with a lid. Cook for 40 minutes to 1 hour, or until the barley is tender.
Season with salt and pepper to taste.
Serve the risotto with salad leaves and pumpkin seeds sprinkled over the top, and a good drizzle of balsamic vinegar.
Optional: To make a creamier risotto, sprinkle nutritional yeast on top.
Enjoy your delicious and nutritious pearl barley risotto!
