Why Black Barley Deserves a Spot in Your Pantry

Let us introduce you to your newest pantry staple – black barley! Grown and harvested right here on our farm in Alberta, black barley is an essential we find ourselves incorporating into a variety of our every day meals.

Our black barley is a whole grain, meaning it keeps its bran and germ. That translates to more fibre, vitamins (like B vitamins), and minerals (like magnesium and iron) compared to more refined grains. Black barley is naturally hulless, so it doesn’t need to go through the extra processing required for a standard pearled or pot barley. It’s full of fibre and especially high in beta-glucan, a type of soluble fibre that helps support healthy digestion, keeping you full longer, for energy to last throughout whatever you day demands of you. Beta-glucans are linked to helping lower LDL (“bad”) cholesterol, which helps support overall heart health when part of a balanced diet. The natural black colouring of our black barley also contains antioxidants!

Once cooked, black barley has a chewy texture and nutty flavour, which gives it so much versatility across meals! It pairs well with many flavours and ingredients and serves as a reliable base for many meals. Some of our favourite ways to use barley are:

• As a rice substitute – use it under stir-fries, butter chicken, or any other saucy mains
• In soups and stews – it holds up well without getting mushy
• Power bowls (the best!) – combine with your favourite protein, veggies and a good dressing
• Breakfast porridge – similar to oats, but heartier, we love it hot or cold!

COOKING INSTRUCTIONS:

1. Rinse barley under cold water and drain well.
2. In a pot, combine 1 part barley to 3 parts water (or broth) and a pinch of salt (optional).
3. Bring to a boil, then reduce heat to a gentle simmer and cover.
4. Simmer 30-40 minutes, stirring occasionally, until barley is tender and chewy.
5. Remove from heat and let stand 5 minutes. Drain off any excess liquid. Fluff with a fork.

Need your black barley even quicker next time? Batch cook and freeze portions to pull out for a fast meal.