How To Cook Both Hulled And Pearled Barley

If you're looking for a nourishing carb to add to your balanced meals, look no further than barley. Compared to rice, barley has a similar amount of protein, fewer calories, and double the calcium and fiber. But, before you get started on dinner, you ought to know the difference between hulled and pearled barley. Pearled barley is the most popular form and is the most polished or "pearled," having had its outer bran, husk, and hull removed. In comparison, hulled barley has only had its hull removed making it more chewy and higher in protein. Pearled barley, also called pearl barley, is still quite chewy, but softer compared to the hulled variety.

Hulled barley fares better with a pre-cook soak of one to three hours to make it even more nutritious and digestible. If you're making pearled barley, you can simply rinse it. Similar to rinsing canned beans or rice, this step allows you to remove dirt and other impurities. 

Next, bring three cups of water to a boil before adding in a cup of barley and seasoning with kosher salt as well as anything else you feel like (for instance, chicken broth, garlic, olive oil, and turmeric). Take the heat down to a simmer. Pearled barley typically takes 20 to 30 minutes to cook, while hulled barley will be ready in closer to an hour. Drain off excess liquid, if necessary, then fluff it with a fork and serve.

Barley can be enjoyed as both a side dish and as part of an entrée. One cup of dry barley turns into around three cups of prepared barley. When planning out portions, a good rule of thumb is to use ¼ cup of dry barley per person as a side dish and ½ cup of dry barley per person as a main.

If you've never cooked with or even tried this grain before, you might be unsure how to incorporate barley into your meals. Good news: it's highly versatile. Barley's slightly nutty, neutral flavor allows it to act as an alternative for most grains including rice, pasta, couscous, quinoa, farro, or bulgur. Keep in mind that, unlike rice or quinoa, barley is not gluten-free. 

Try including barley in soups, stews, risottos, and salads to up the satiety and fiber content of the meal. Conveniently, you can just add additional ingredients directly to the barley as it's cooking and come out with a flavorful meal. For a lighter combination add tomato paste, spinach, and feta to your barley and for a richer blend mix in olive oil, mushrooms, cream, and Parmesan.