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:
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1 tablespoon of olive oil
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1 cup (225g) of pearl barley
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2 ¼ cups (550ml) of water
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1 onion, finely diced
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2 cloves of garlic, finely chopped
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3-4 bay leaves (or other herbs such as sage, basil or oregano)
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4-5 shiitake mushrooms
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4-5 regular mushrooms
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¼ teaspoon of salt and pepper
Instructions:
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Heat the oil in a pan over medium heat.
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Add the onion, garlic, bay leaves, and mushrooms. Cook for 5-10 minutes or until softened.
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Add the pearl barley and stir to coat with the oil.
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Pour in the water and bring to a boil.
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Reduce heat to low and cover the pan with a lid. Cook for 40 minutes to 1 hour, or until the barley is tender.
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Season with salt and pepper to taste.
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Serve the risotto with salad leaves and pumpkin seeds sprinkled over the top, and a good drizzle of balsamic vinegar.
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Optional: To make a creamier risotto, sprinkle nutritional yeast on top.
Enjoy your delicious and nutritious pearl barley risotto!
