有没有想过大麦是如何比糙米更营养的?这里有一个并列的比较,以及一些如何烹饪大麦的想法。
The other night, two moths flew out of our uncooked rice. New bag. Stored in airtight canister. Ugh! Unfortunately, this is a pattern. It seems every other bag of rice we buy hosts little moth families. So we tossed the rice (contributing to our40% food waste), and I searched for a stand-in.A fresh bag of barley sitting in the pantry caught my eye.
My husband loves barley. I didn’t eat it much growing up, so I don’t think to cook with it often. But we whipped some up to accompany our chile rellenos. It tasted great — nutty, toothy — much better than our normal boring brown rice. So I started to wonder…
How Does Barley Compare To Brown Rice Nutritionally?
After a bit of research, I had my answer. The two are comparable in many ways; they’re similar in calories, fat, and carbohydrates. The barley is slightly higher in sodium: Four milligrams in the barley, zero in the rice. But the real differentiator is fiber. My Bob’s Red Mill Pearl Barley delivers eight grams of dietary fiber in a single serving compared to only one gram in Mahatma Whole Grain Brown Rice. The barley boasts almost a third of the daily fiber as recommended by the USDA! I know I don’t eat enough of the stuff, so that’s awesome! Here’s the skinny:
How To Cook Barley
You prepare barley much the same as you do brown rice, but the water to grain ratio is slightly higher. Brown rice takes 2 parts water to 1 part rice.To make barley, cook up 3 parts water to 1 part barley. It takes a little longer to cook, but not much. I think you’ll find it a powerful substitute for rice as a side dish.
Chicken and rice becomes chicken and barley. Pork chops and rice does the same. You can also use it in other ways: Try aRoasted Carrot, Preserved Lemon and Pearl Barley Salador substitute it for quinoa inStuffed Poblano Peppers. You can also use it tomake your own chicken feed. Who knew?
I’ve decided happily that barley is my new rice — assuming the moths leave it alone!
Image Credit:Lori_NY via flickr/CC
Annsays
Great news on the fiber content! Who’d of thought? Thanks for the idea!
Robertasays
Thanks for the comparison – great information.
When I buy bulk dried items like legumes and rice, etc., I put them in the freezer for at least a day. Since doing that I have not been bothered by unwanted guests. Let the items warm up on the counter before storing in a tightly sealed container as mold can be just as gross!
Anita de la Rivieresays
I’m sitting in a cafe in the beautiful city of Edinburgh, the sun is shining and I’m reading up about food, it’s what makes me happy ….amonst other things!!
I love barley.
I use flaked barley in porridge with other cereals.
I use barley in salads
I eat it hot with a dressing with other scrummy vegan food
BUT do beware folks it’s has gluten in so don’t serve it up to guests who need to be GF
Anita x
Mary Gerushsays
Anita, Roberta, and Ann – thanks for the comments, tips, and barley love!
Scott Cooneysays
Barley is amazing in tomato soup. The softer it gets, the more it releases its natural sweetness into the soup. It can mellow the acidity in tomato soup and add a tremendous balancing flavor. Thanks for the comparison! The other thought is when I’ve had some trouble with certain types of bulk stuff, I don’t necessarily stop buying it, but I bring it home and chuck it in the freezer for a day or two…usually does the trick for pests.
wbakelsays
It makes more sense to compare pearl barley with white rice.
Brown rice is the contender for hulled barley.
I prepare hulled barley in the slow cooker.
http://www.bobsredmill.com/whole-hull-less-barley.html
Mary Gerushsays
Thanks for teaching me this! And for the recipe. I will give it a try…
Mary Gerushsays
Oh shoot I just realized the link wasn’t to a recipe. How do you prepare it in the slow cooker? Same ratio of water to barley as on stovetop? How long and on what temp? Thanks!
Kittysays
如果有几个飞蛾,为什么要把糙米扔了呢?建议在煮饭之前一定要把糙米冲洗干净。仅仅因为食物里有虫子就浪费食物,真是悲哀。你洗它,煮它,吃它。把你的大米和谷物放在冰箱里,以杀死任何虫子、虫卵和飞蛾幼虫。做饭前要冲洗干净,这样可以省钱。
The only food food that is not really doable with is oatmeal, You can rinse oat groats though.
Hulled Barley is better for you than pearl. It takes even more water than pearl to cook and it’s great to pan toast the grain a little before cooking, this really unlocks the nutty flavor, and I think it reduces the cooking time. I love barley. I like all whole grains and an occasional serving of the nutritionally thin, white rice.
Mary Gerushsays
Kitty, thanks for reading! I still must get out and see if I can find hulled barley. I think I’ve only seen pearled… And I agree a bit of white rice has its place in dinner once in a while.
Jansays
Put a few wedges of unpeeled garlic in your rice to prevent the moths!