Whichever barley you choose, you are in for a fantastic experience! Barley provides a rich, nutty flavor that is more full-bodied than other whole grains can be. And its chewy, soft texture can provide a satisfying mouthfeel that adds great satiety to any dish.
Nutritionally, barley is exploding with minerals, complex carbohydrates, and soluble fiber. This soluble fiber in particular makes it a wonderful food choice for people looking to reduce high blood cholesterol and blood sugars. It is also excellent for weight management, as its rich fiber and water content make it a great way to add satiety to meals.
A fantastic fall and winter barley dish is a warm black barley salad with winter squash. Try out this wonderful dish this autumn and keep your body strong!
Black Barley and Butternut Squash Salad
1 cup black barley
4 cups water
3 cups diced butternut squash, peeled if desired
½ cup unsalted vegetable stock
1 tablespoon curry powder
1 teaspoon ground cinnamon
1 tablespoon garlic powder
1 cup toasted almonds, chopped
Juice and zest of 1 orange
¼ cup cilantro
Preheat oven to 375 degrees F and line a baking sheet with parchment paper.
Place the black barley and water in a pot. Bring to a boil, cover, and reduce to a simmer. Cook for 45 minutes to 1 hour and set aside, draining any additional water that may remain.
Toss together the butternut squash, vegetable stock, curry powder, cinnamon, and garlic powder. Place on the baking sheet, and bake for 45 minutes. Set aside.
In a large serving bowl, combine the cooked barley, butternut squash, almonds, scallions, orange juice and zest, and cilantro. Serve warm or chilled.