On the table of Argentines, the three hydrates that are most consumed are wheat flour, potato and rice. However, there is one product that seeks to gain ground in the dishes: pearl barley. It is a cereal with a lot of fiber and nutritional properties that is adaptable to different recipes. The benefits of barley
Rich in fiber: barley grain contains soluble and insoluble fiber, which regulates intestinal transit, maintains the microbiota, favors the immune system and intestinal health.
Glucose control: Barley contains beta-glucans, a type of soluble fiber with interesting applications for health. Beta-glucans slow down the absorption of glucose, helping to regulate blood sugar levels.
Balances cholesterol: its high beta-glucan content is also responsible for balancing cholesterol levels.
Antioxidant: contains selenium and zinc, two minerals known for their antioxidant properties.
Healthy for the heart: the combination of fiber, B vitamins and anti-oxidants make it an ally in heart-healthy eating.
Satiating effect: it is an ally in diets.
Preserves bone health: contains iron, phosphorus, calcium, magnesium and zinc, nutrients that have implications for the functioning and health of bones and muscles.
Provides sustained energy: it is rich in complex carbohydrates, which release energy gradually.
“I had pearl barley cooked in the refrigerator. It is cooked 1 part of bait gives x 5 of water. Very similar to the way rice is cooked. You keep it in a closed container and it’s ready to use: add it into salads, add it to the soup, use it as part of a stew. The options are many,” recommends cook Narda Lepes.
Salad of barley, radicchio, pears and halloum
Recipes with barley
Salad of barley, radicchio, pears and halloum
Ingredients
1/2 cup barley
1 radicchio
1 pear
100 gr Halloumi cheese
1 handful of walnuts
For honey vinaigrette:
1 teaspoon honey 10 gr
Juice of 1/2 lemon Lemon juice 50 gr
Olive Oil
Salt
Pepper
How barley is prepared:
Place the barley in a pot and wash it 2 or 3 times, as if it were rice.
Place 1 part of barley x 5 or more of water (200 gr x 1 liter or more of water). Add salt and cook over medium heat until the grain is tender.
Strain and rinse with cold water to cut the cooking. Exactly the same as with rice. Place in a tupper or container and let it cool. Store in the refrigerator or use directly.
Wash the radicchio and cut it into quarters
In a skillet over high heat with a little olive oil, brown on both sides.
Peel the pears and cut them into even segments. In the same pan where the radiccio was cooked, add a little more olive oil and cook the pears until golden but firm.
Cut the halloumi and brown over high heat in a pan.
The vinaigrette: Mix the lemon juice with the honey and a pinch of salt and pepper. Add the oil in the form of a thread and mix with a whisk until it is emulsified. Once all the ingredients are ready, mix in a bowl the cooked barley with the vinaigrette and the golden radicchio. Add the barely chopped nuts and finish with the cooked pears and grilled halloumi. Tip: Radicchio can be eaten raw or cooked. It’s a bit bitter, but it becomes
softer and sweeter during cooking.
Broccoli with barley and monray
Broccoli with barley and monray
Ingredients
1 broccoli plant
1 cup cooked barley
For Mornay sauce:
1/2 liter of milk
50 gr butter
50 gr of flour
50 gr of rich cheese to grate Parmesan type
50 gr of fontina, gruyere or pategras cheese
Nutmeg
Salt
Pepper
How Mornay sauce is prepared:
Heat the milk and keep warm.
Melt the butter and add the flour, stir. Cook over heat under a few seconds stirring constantly.
Gradually add the milk, stirring with whisk.
Add salt, pepper and nutmeg.
Cook stirring until a thick white sauce forms.
Add the grated cheeses and mix until melted and emulsified
Broccoli:
Wash it and cut the most fibrous part of the stem. It will be cooked whole, you just have to cut the part that has more fiber or peel a little to remove the outer fiber that is harder.
Cook in boiling water with salt until, when pricking the center, the knife does not offer resistance (approximately 8/ 10 minutes depending on the size of the broccoli).
Heat the barley and mix a part of the mornay with the cooked barley
Serve barley down and whole broccoli por up. Finish with more mornay sauce, olive oil and pepper.
Barley, pumpkin and carrot risotto
Barley, pumpkin and carrot risotto
Ingredients
1 cup cooked barley
1 carrot
1/2 small pumpkin
1/2 onion
1 clove of garlic
1/2 sprig rosemary
1 cup of white wine coffee
1 cup of cream coffee
1 cup of parmesan grated rich cheese coffee
How to prepare
Wash and peel the carrot and pumpkin.
Cut into even pieces and cook in salt water until fully cooked. Save the cooking water to cook the risotto and keep warm.
Process or mix until you have a smooth puree. Rectify salt.
Chop the onion and garlic.
In a pan with high edges, add olive oil and add the onion and garlic
Cook over low heat until the onion is soft and translucent, it does not have to be browned.
Add the rosemary and white wine.
When the alcohol evaporates add the barley.
Add some of the hot cooking water and stir constantly. Once the barley begins to release its starch and the risotto begins to take shape.
Add pumpkin and carrot puree, stir until integrated. It has to be creamy, if necessary add a little more cooking water.
Add the cream, cheese, mix and remove from heat.
Finish with a little olive oil and pepper.
