Not just for breakfast anymore
Barley and oats were once cultivated out of necessity in areas where wheat could not be grown. These grains continue to be important ingredients in some regional cuisines. Barley appears in the winter soups of northern Europe. It is a staple grain of the Middle East where it it is often flavored with nuts and orange flower water. Oats figure predominantly in the baked goods of Scotland and Ireland.
In this country, barley is often thought of as an ingredient in beer. Only 20 percent of the barley grown in the United States is processed for cooking. The other 80 percent is used in the respective industries of brewing and animal feed. These statistics need to change; barley’s culinary use is grossly underestimated. It’s nutritious, it has a wonderful texture and its nutty flavor is quite appealing. Barley is a great addition to soups and stews. It makes a delicious pilaf and a great stuffing for vegetables like peppers and zucchini. You can choose different varieties to match your tastes and your cooking needs.
Pearl barley is the most widely available variety of barley. The "pearl" is the inside part left behind after the tough hull is removed from the grain. The barley is pearled or polished between abrasive disks and then sifted. Pearl barley cooks quickly and does not need to be soaked.
Hulled barley, while less processed, requires soaking. Even then, it retains a fair amount of chewiness. It’s commonly available in natural food stores. Malted barley , made from toasted and ground sprouted grain, flavors malted milkshakes and some baked goods.
Like barley, whole oats must be hulled before they can be used. Hulled whole oats are also known as oat groats, and rolled oats are groats that have been steamed and flattened. Quick cooking oats are groats that have been cut into smaller pieces before rolling.
Oats, too, are underappreciated. Except for the occasional cookie, in this country, oats rarely are eaten after breakfast. But they’re far more versatile than we tend to think. Oats can be disguised at dinner as a thickener for soups and stews. My mother always added oatmeal to her meatloaf, always following the recipe on the Quaker Oats box. And I once worked at a restaurant where the chef decided to create an oat pilaf. It was paired with sautéed salmon but unfortunately did not sell at all.
Curried Barley and Lentils
Serves four
2 Tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 red pepper, chopped
2 teaspoons curry powder (I use Madras brand)
3/4 cup pearled barley
3/4 lentils, rinsed and picked over
2 carrots, sliced
1 tart apple, chopped
2 cups vegetable stock
2 cups water
3/4 cup lentils, rinsed and picked over
1 tart apple, chopped
10 ounces fresh spinach or kale, rinsed and stemmed
salt and fresh ground black pepper
1. Heat oil in a large saucepan over medium heat. Add onion and garlic, cook for three to four minutes, stirring occasionally until softened.
2. Add red pepper, curry powder, barley, lentils, carrots and apple. Stir gently. Add the stock, water, and apple. Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 30 minutes until vegetables are cooked and grains are tender.
3. Add spinach or kale and cook an additional five to six minutes.
4. Season with salt and fresh ground black pepper.
Barley Stuffed Peppers
Serves four
4 medium green bell peppers, stem ends, seeds and membrane removed
Filling:
2 Tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1/2 teaspoon dried thyme or 1-1/2 teaspoons chopped fresh thyme
3 cups cooked barley (yield from 1 cup raw)
1 can tomato sauce
3 Tablespoons chopped fresh parsley
salt and fresh ground black pepper
1. Preheat oven to 350 degrees. Bring a large pot of water to a boil. Add the bell peppers and boil for two minutes. Drain well.
2. Prepare the filling: In a large sauté pan, sauté the onion and garlic in the oil until softened, about three minutes. Add thyme, cooked barley, tomato sauce and parsley. Stir ingredients well. Remove from heat, taste and adjust seasonings with salt and fresh ground black pepper.
3. Put peppers into a lightly oiled eight- or nine-inch baking dish. Spoon filling into peppers. Cover with foil and bake for 25-30 minutes until peppers are tender.
Split Peas with Barley and Brown Rice
2 Tablespoons canola oil
1 onion, chopped
3 cloves garlic, minced
1 red pepper, chopped
3/4 cup split peas, preferably organic
3/4 cup pealed barley
1/2 cup brown rice
1 teaspoon dried dill
1/2 teaspoon dried thyme
4 cups vegetable stock
salt and fresh ground black pepper
Garnish: 3 Tablespoons chopped parsley
1. Heat oil in a heavy saucepan, add onion and garlic and sauté until softened. Add red pepper, split peas, barley, brown rice and dried herbs. Stir until well combined.
2. Add vegetable stock. Bring to a boil over medium high heat. Turn down heat to low and cover. Simmer for 40 minutes until split peas and grains are tender.
3. Taste and adjust seasonings with salt and fresh ground black pepper. Garnish with chopped parsley.
Great Granola
I make this twice a week at work. It is delicious on its own or as a topping for oatmeal.
4 cups rolled oats
1/2 cup sunflower seeds
3/4 cups chopped walnuts or almonds
1/2 teaspoon cinnamon
1/2 cup honey
1/2 cup canola oil
1 teaspoon vanilla
3/4 cup raisins, dried cranberries, cherries, or apricots
1. Preheat oven to 350 degrees. Lightly oil a baking sheet.
2. Combine, oats, sunflower seeds, nuts, and spices in a large bowl.
3. Heat honey, oil, and vanilla over medium-low heat, stirring constantly.
4. Pour the warm honey mixture over the oats and toss to combine. Spread mixture on baking sheet. Bake for 20-25 minutes. Stir occasionally. When cool, store in an airtight container.
Apple Oat Crisp
Serves four
6 apples (3 pounds), sliced
1/4 cup sugar
1 Tablespoon butter, melted
juice of 1/2 lemon
1/2 teaspoon cinnamon
Topping:
1/2 cup flour
1/2 cup oatmeal
3/4 cup brown sugar
1 teaspoon cinnamon
1 stick butter, cut into 8 pieces
1. Preheat oven to 350 degrees. Butter a two-quart baking dish.
2. Toss apples with sugar, butter, lemon juice and cinnamon. Put in baking dish.
3. Prepare topping: Put flour, oatmeal, brown sugar, and cinnamon in a large bowl. cut in the butter pieces with a pastry blender or your fingertips until mixture resembles coarse crumbs. Sprinkle the crumbs over the apple mixture.
4. Bake for 35-40 minutes until apples are tender and topping is lightly browned.
Serve warm with ice cream. Yum!
Great Grains, Part One appeared in the February 1999 column as "Beautiful Bulgur."