Barley
Barley is a versatile whole grain that is rich in nutrients and fiber, making it an excellent choice for a balanced diet.
Nutritional Information
Calories 193 per 1 cup
Sodium 4mg per 1 cup
Potassium 452mg per 1 cup
Fiber 17.3g per 1 cup
Introduction
Barley is a versatile whole grain that is rich in nutrients and fiber, making it an excellent choice for a balanced diet. It aligns well with DASH diet principles by contributing to a healthy eating pattern.
Health Benefits
- Rich in dietary fiber
- Contains important vitamins and minerals
- Naturally low in sodium
- Provides potassium
- Part of a balanced diet
Preparation & Cooking
Barley can be prepared by rinsing it under cold water before cooking. Common methods include boiling, steaming, and baking. It typically requires a longer cooking time than other grains, about 30-40 minutes for pearl barley and up to 1 hour for hulled barley.
Storage
Store barley in a cool, dry place in an airtight container to maintain freshness. Cooked barley can be frozen in an airtight container for up to 3 months.
Cooking Tips
- Rinse before cooking to remove any debris.
- Look for whole grain varieties such as hulled or pearl barley.
- Check for a clean, dry appearance when purchasing.
- Use in soups, stews, salads, and as a side dish.
- Combine with vegetables, legumes, and lean proteins for nutritious meals.