Cancer Fighting Kitchen: Barley and a Recipe for Black Bean and Barley Salad
"Hulled barley (right in photo) is a whole grain, meaning the three parts of the seed—bran, germ and endosperm—are intact, providing optimum nutrition. Hulled barley, as its name suggests, has had its inedible, outermost layer—the hull—removed. (All grains grown for human consumption must have their hull removed, if they have one.) Pearled barley (left in photo) is not a whole grain, since it has been polished (aka "pearled"), processing that removes the nutritious bran layer" -The Delicious Truth
Because of its significant supply of soluble fiber, barley slows the stomach from emptying, keeping blood sugar stable and create a sensation of being full, which might help to control appetite. It can also possibly prevent colon and stomach cancers. A portion is 1/2 cup so it is good as a side dish or added to another dish, like this Black Bean and Barley Salad.
Black Bean and Barley Salad1 1/4 cups vegetable broth
3/4 cup quick-cooking barley
1/4 cup cider vinegar
1/4 cup orange juice
1/4 cup olive oil
1 1/2 tea. cumin
1 tea. oregano
1 clove garlic, minced
1/4 tea. salt and pepper to taste
1 can (15-19 oz) black beans, drained and rinsed
1 large red or yellow bell pepper, diced
2/3 cup scallions, chopped
1/2 cup coarsely chopped cilantro
Combine the broth and the barley in a saucepan and bring to a simmer. Cover, reduce heat to low, and simmer 10 minutes, or until barley is tender and most of the liquid has been absorbed. Transfer barley to a bowl, fluff with a fork and let cool.
Meanwhile, combine the vinegar, orange juice, oil and spices into a small bowl and whisk to blend.
Add beans, peppers, scallions and cilantro to the barley. Drizzle with the dressing and toss to coat well. Garnish with lime slices.
One serving is 3/4 cup.
230 calories, 7g protein, 29g carbohydrates, 7g fiber, 11g fat