Barley Cranberry Salad

Barley bulks up fiber

The distinct nutty taste and chewy bite of barley is as satisfying as it is nostalgic of cool temperatures and a warm, comforting bowl of stew studded with this ancient grain. Native to Ethiopia and Southeast Asia, barley has been cultivated for more than 10,000 years. Since ancient times, it has been used as food by both humans and animals, as well as an alcoholic beverage, medicine and even an old standard of measurement -- the length of three grains of barley equaled one inch. Today, we're most likely to enjoy barley in the occasional soup or ingredient in a glass of beer, but there are good reasons to reignite our relationship with this healthful whole grain.

Barley is the fourth largest grain crop in the world after wheat, rice and corn, but only two percent is produced for food products. Most is grown for animal feed and malt, which is used to produce beer. The whole grain, hulled barley is most nutritious because it retains the bran. However, pearled barley, where some or all of its bran is removed, is most common. Both forms are nutrient dense and high in fiber. One half cup of cooked pearled barley serves up 12 percent Daily Value ( percent DV, based on 2,000 calories per day) of heart healthy dietary fiber, and 10 percent DV of the minerals manganese and selenium.

A source of fiber and beta-glucans (a type of soluble fiber), barley has been shown to lower cholesterol and slow glucose absorption. A study in the American Journal of Clinical Nutrition evaluated the effects of consuming whole-grain foods containing 0, 3 or 6 grams per day of beta-glucans from barley; the highest beta-glucan intake resulted in the greatest reduction in total and LDL ("bad") cholesterol levels. And results from a clinical trial in the August 2006 Journal of the American College of Nutrition showed that subjects who ate cookies and crackers made with beta-glucan enriched barley flour experienced lower glucose and insulin responses compared to the same products made with whole wheat flour.

Hulled, pearled and flaked barley are available packaged and in bulk containers. Additional types, including barley grits, quick barley and barley flour, are more likely found in health food stores. Barley stores best in airtight containers and should keep six to nine months, or several months longer if refrigerated. Combine uncooked barley with water, boil, cover and simmer until the liquid is absorbed and the grains are soft. From here, the possibilities are endless -- add to soups, salads, vegetable dishes, or enjoy as a breakfast cereal topped with fruit.

Barley Cranberry Salad Recipe

    Prep Time: 30 minutes

    Cook time: 40 minutes

    Yield: Serves 6

Barley Cranberry Salad Recipe Ingredients

    3/4 cup pearl barley

    1/4 cup wild rice

    1/2 teaspoon salt (optional)

    3 cup water

    1 cup orange juice

    3/4 cup dried cranberries

    2 teaspoon lemon juice

    1 tablespoon finely chopped onion

    3 tablespoon olive oil

    Salt and pepper, to taste

    1/4 cup chopped fresh parsley

    1 cup coarsely chopped walnuts, toasted

Barley Cranberry Salad Recipe Directions

    1. In saucepan, add barley, wild rice and salt to boiling water. Reduce heat to low, cover and cook 40 minutes, until barley is tender but chewy.

    2. Pour orange juice over cranberries and set aside. Drain excess liquid from cooked barley and rice.

    3. Drain cranberries, reserving 5 tablespoons orange juice. Toss cranberries with barley and rice. Mix reserved orange juice, lemon juice, onion, olive oil, salt and pepper.

    4. Pour dressing over barley mixture. Mix in parsley and walnuts.

Barley Cranberry Salad Nutrition Information per Serving

380 calories, 20 grams (g) fat, 45 g carbohydrates, 9 g protein, 6 g dietary fiber, 183 milligrams sodium.

Notable Nutrients in Barley

Barley, pearled, cooked, 1/2 cup

Calories: 97

Fiber: 3 grams (12 percent DV)

Niacin: 1.6 milligrams (8 percent DV)

Iron: 1.1 milligrams (6 percent DV)

Manganese: 0.2 milligrams (10 percent DV)

Selenium: 6.8 micrograms (10 percent DV)

DV=Daily Value

Recipe adapted courtesy National Barley Foods Council.

 

 

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Barley Cranberry Salad Recipe with Orange

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