Different from pearl barley, hulled barley is a whole grain. It has only minimally been processed to remove the tough inedible outer hull. This is not the case for the pearl barley: its hull has been removed and the grain polished to various degrees, eliminating some of the nutrients.
Hulled barley is a very good source of manganese, molybdenum, selenium and dietary fiber. It is also a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin (vitamin B3).
This barley and spicy carrot salad is ready 70 minutes or so. The quantities in the recipe are for 2 servings.
- ½ cup of hulled barley, rinsed
- 1 ½ cups + 1 ½ cups of water
- ¼ teaspoon of salt
- 1 ½ cups of carrots, diced into 1-cm cubes
- 2 garlic cloves
- 1 teaspoon + 1 tablespoon of olive oil
- ¼ teaspoon of crushed cayenne pepper
- ¼ teaspoon of sweet paprika
- Salt and pepper
- 1 teaspoon of apple cider vinegar
- ½ teaspoon of ground cumin
- 1 tablespoon of raisins
- 1 small handful of fresh coriander leaves, chopped
In a saucepan over high heat, put the barley, 1 ½ cups of water and ¼ teaspoon of salt. Bring to a boil, turn down the heat to medium-low, and simmer covered until cooked (add more water during cooking if needed), between 45 to 60 minutes – taste the barley: it will be ready when it will be soft, but at the same time chewy.
Drain the water if needed. Fluff the barley with a fork to separate the grains, and let it cool covered.
In the meantime: in a large saucepan over high heat, add the carrots, garlic, 1 teaspoon of olive oil, cayenne pepper, paprika, salt and pepper, and cover with 1 ½ cups of water. Bring to a boil, and cook uncovered for 20 minutes or so, until the carrot is tender and the water fully evaporated. Let it cool.
In a serving bowl, mix 1 tablespoon of olive oil, vinegar and ground cumin. Add the cooked barley, spicy carrots, raisins and coriander leaves. Toss well. Taste and add more salt and pepper if needed.
Serve warm or cold!