This tasty cereal, appreciated in the cuisine of many countries, not only provides energy, vitamins and minerals but also helps regulate cholesterol. Enjoy it in these recipes!
In ancient Rome gladiators were called hordearii, “barley eaters”, since this cereal was attributed invigorating properties since ancient times. At present, despite being the most cultivated cereal in Spain by extension and constituting a small nutritional jewel, it is hardly used for human consumption.
The time has come to reclaim all the virtues of barley. Take advantage of them in these recipes by the well-known baker Iban Yarza!
CABBAGE ROLLS WITH BARLEY AND MUSHROOMS
Ingredients for 4 people
- 250 g pearl barley
- 8 green outer leaves of cabbage
- 2 onions, chopped
- 350 g mushrooms or other mushrooms
- 3 carrots, chopped
- 3 garlic cloves, chopped
- 100 ml white wine
- 4 tablespoons olive oil
- Dill, pepper and salt
Preparation (35 minutes + 1h cooking)
- Blanch the cabbage leaves for a minute or two in boiling water to soften them. Then, add the barley and cook for about 40 minutes, until almost tender.
- In another casserole, lightly sauté an onion and garlic along with the mushrooms, carrots and dill. Once done, add the drained barley and mix.
- Fill each cabbage leaf with about 3 or 4 tablespoons of the mixture and roll up. In a large casserole, poach the second onion and the rest of garlic, add the white wine to create a simple sauce on which the rolls are deposited and cook over low heat for about 20 minutes. Serves.
Variant
- The filling can be prepared the night before and assembled everything in a few minutes before eating. The rolls can also be cooked in a steamer.
Nutritional value
- This recipe contains 410 calories, 59g of carbohydrates, 10g of protein and 11g of fat.
BARLEY PUDDING WITH NUTS
Ingredients for 4 people
- 200 g barley grain
- 50 g chickpeas
- 100 g brown sugar
- 25 g sliced almonds
- 3 tablespoons currants
- 4 cloves
- A few strands of saffron
- 3 bay leaves
- 1 teaspoon cardamom powder
- 3 tablespoons oil
Preparation (25 minutes + 2’15 minutes cooking)
- Let the chickpeas and barley soak on the eve of the day you want to prepare the recipe.
- Heat three tablespoons of oil in a saucepan with the spice cloves and bay leaves. Add the barley and chickpeas and let them brown lightly. Then, cover with water and let it cook for about two hours over very low heat so that all the water is absorbed.
- Add the saffron and cardamom and sprinkle with the sugar. Let cook for a few more minutes.
- Raisins are left to soak. Drain and mix with the sliced almonds. Pour into a mold, squeezing it so that it amalgamates. Let cool and serve.
Nutritional value
- One serving provides 436 calories, 75g of carbohydrates, 9g of protein and 12g of fat.
BARLEY SOUP WITH VEGETABLES
Ingredients for 4 people
- 100 g pearl barley
- 3 carrots
- 1 tomato
- 1 stalk of celery
- 1 large onion
- 2 green outer leaves of cabbage
- 1.5 liters of water
- 2 tablespoons olive oil
- 1 lemon
- Salt, pepper and parsley for seasoning
Preparation (15 minutes + 45-50 minutes cooking)
- Peel the carrots, wash them and cut them into slices. Chop the tomato and onion well. Celery, well washed, cut it also into slices. Chop the cabbage leaves finely.
- In a pot, sauté the cut vegetables over high heat in the oil.
- After a couple of minutes, add the barley and finally the water. Simmer for about 45 or 50 minutes, until the grain is tender and a tasty and cloudy broth has been bound.
- Before serving, salt and pepper the soup, add a splash of lemon juice and garnish with chopped parsley.
Variant
- To make the soup you can take advantage of vegetable remains from the fridge, which increase the variety of nutrients in the dish.
Nutritional value
- One serving provides 152 calories, 28g of carbohydrates, 4g of protein and 1g of fat.
