Copyright © HT Digital Streams Limit all rights reserved. Nandita Iyer 5 min read May 17, 2025, 04:00 IST GARS MINESTRONE Soup (left) and barley scratchers. (Nandita Iyer) Summary This whole grain sails similar to white rice in the affairs of calories, carbohydrates and proteins, but where it is much higher is the fiber content I always thought about in collaboration with the barley water my grandmother asked us to drink in the summer. I remember the empty coffee tin in which a small amount of barley was held to prepare barley water in case someone felt most of the Mumbai summer. Later, Lemon Barley Crush became commercially available, but I doubt it had barley or lemon, maybe just sugar. “No one is dying of protein shortage. But a lack of fiber kills people every day. ‘ This meme is still doing the round on social media. This indicates how eating enough fiber does not increase the risk of colon cancer. Apart from the search for food with high protein, my goal is also to look for food with a high fiber and include it in my daily diet. Go in barley. Unlike more popular grains such as rice, vultures and quinoa, barley will still come under the spotlight. Barley, or JAU as mentioned in Hindi, is one of the oldest cultivated grains in the world, with a history that predicts wheat. You will find ‘pearl barley’ in the supermarkets, which are barley with its outer peel removed, within 30-40 minutes (less in the pressure cooker). The barley of the skirt takes longer, but offers a little more in terms of nutrition. Also read: amp Up Summer recipes with the protein-laden ‘Sattu’. I will give you a few reasons why you should include the grain and the flour in your diet. This whole grain sails similar to white rice in the affairs of calories, carbohydrates and protein, but where it is much higher, the fiber content as well as minerals such as selenium, magnesium and phosphorus are. Barley contains a unique kind of soluble fiber called beta-glukan, which not only lowers cholesterol but also supports bowel health and maintains fullness for hours. For those who navigate PCOS, pre-diabetes or stubborn stomach fat, barley is especially valuable. It has a remarkably low glycemic index (28, compared to rice, which is 70-85), which means it does not cause rapid spines in blood sugar, making it a better choice for sustained energy and the management of cravings. One way to eat barley is, of course, to cook it like rice and have it with curries or valleys. But there are many more ways to make it fun. The whole grain, if cooked correctly, has a satisfying texture to chew on, a kind of middle ground between rice and pasta. I throw it in hot salads, serve them with spicy stews or use it to make a risotto. You can also use cooked barley in breakfast trays with Greek yogurt and seasonal fruits. Or if you are a savory person, then grain trays with roasted vegetables, a sauce, lemon and olive oil are. The warm grain also provides excellent stand-in-a-soup. Now go further to barley flour. There is a big difference between the use of freshly ground flour and one from a package that has long been in the supermarket. The latter loses taste over time. Buying the grain and ground is an option, or buy from a source that you know that it is ground and sold in small groups. Likewise, you know, barley is not a gluten -free flour. You boil the flour with water, and steam it in the closed pan to make an elastic dough, which then enables you to make rotis easily. You can also combine it with a portion of wheat flour and make rotis with the same. This rotis can be cut into pieces, poured into a little olive oil and spices, and roast the oven to make chips for your chips and dippies or to make loaded nachos. Look at two barley recipes, both ideal for cuisine this weekend. Barley chips serve 4 ingredients 1 cup water half teaspoon salt 1 teaspoon oil 1 cup fresh barley flour 1 tablespoon olive oil half teaspoon red chilli flakes 1 teaspoon dry herb -method bring one cup of water to a boil in a pan with salt and oil. Stir in the flour until it comes together to form a ball. Turn off the flame, cover and let it steam for 5-7 minutes. Once cool enough to handle, remove it at a counter and knead well for 5-6 minutes. Divide into five-six servings, roll each section thinly with a dusting of flour. Cook it to a hot tava on both sides such as rotis. Cut it into desired shapes. Pour these sliced roti pieces onto a tray in 1 tablespoon of olive oil, chilli flakes and dry herbs. Preheat the oven at 180-190 degrees Celsius. Spread the spice-covered roti pieces in a single layer and bake for 7-8 minutes until crispy. Do this in groups to avoid overcrowding. Serve with sour cream and salsa. Barley Minestrone soup serves 4 ingredients 2 tablespoon olive oil 1 onion, finely chopped 2 cloves, grind 1 carrot, colored 1 celery steal, colored 1 zucchini, chopped (or broccoli) 6 ripe tomato, bLAN, printed 1 Cup 1 tsps Trade three oregano half tsp Thy tin Witbone (or nier beans) 1 cup chopped Pepper, to taste 4 cups of vegetable sauce (or water + cube) chilli flakes with a large pot in a large pot, heat the olive oil. Add onion, garlic, carrot and celery. Saute for about 5-7 minutes until soft. Stir in zucchini, tomato puree and herbs. Cook for 2-3 minutes. Add the vegetable sauce and cook. Stir in the barley, cooked/canned beans and simmer for 10-15 minutes. Finally, add the chopped spinach, stir and cook for 1-2 minutes until the greens wilt. Adjust the seasoning. Pour into bowls, sprinkle chilli flakes if you like. Serve with crusty bread. Also read: Weekend Food Plan: Delicious Mango Missing Cards for a Sweet Summer Double Tested A bi -weekly column over vegetarian cuisine, with the emphasis of a single ingredient prepared in two ways. Nandita Iyer’s latest book is the Great Indian Thali. She posts @safftrail on Instagram and X. Catch all the business news, market news, news events and latest news updates on Live Mint. Download the Mint News app to get daily market updates. More Topics #Features Mint Specials
From salads to risotto, how to make barley nice
