Happy Friday my friends! I apologize its been a while since I’ve done a healthy recipe. School has been keeping me really busy since I graduate in a few weeks! I hope enjoy this barley recipe as much as I did!
So what exactly is barley? Barley is one of the oldest cultivated cereal grains. Evidence suggests that it was grown thousands of years ago in the Fertile Crescent along with wheat (1). In ancient times, barely was more abundant of the two cereals. Barley was brought to North America by Columbus on his second voyage in 1494 (1). In the United States, 65% of the barley crop is used for animal feed; 30% is used for malt and alcohol production (1). Although its mainly used for animal feed, barley is an excellent source of fiber in our diets.
Barley is actually a fiber powerhouse. Hulled barley has more fiber-rich bran than pearled barley, although both contain beta-glucan soluble fiber that “keeps blood sugar levels stable which is important for kids to give them sustained energy,” says Rachel Begun, MS, RDN, CDN. Barley also contains selenium, a powerful antioxidant. Barley is great added to soups or used to make a pilaf. Barley can even be made into a hot breakfast cereal.
Today’s barley recipe is easy and delicious. I made this for my husband, my guinea pig, and he loved it! He said he was shocked with the flavor and didn’t know barley could taste so good! I hope you enjoy!
Barley and Pecans (6 1/2- cup servings)
- 1 1/2 tablespoon olive oil
- 1 cup pearl barley
- 1 small onion, chopped
- 1 cup chicken broth
- 1/2 cup water
- 1/3 cup pecans
- 1/4 cup chopped fresh parsley
- Cooking spray
- Heat the olive oil in a nonstick skillet. Add the barley and onion. Salute until the barley is light brown and the onion is tender.
- Stir in water and chicken broth. Bring to a boil, stirring occasionally.
- Pour into a baking dish sprayed with nonstick cooking spray. Bake at 375 degree F for 30 minutes or until the liquid has been absorbed and the barley is tender.
- Spread the pecans on a baking sheet. Toast at 375 degrees F for 4-6 minutes.
- Stir the pecans and parsley into the barley just before serving.