Barley is a food that can used in making many dishes. It is flavorful fiber rich foods. It keeps appetite in check and causes feeling of bulky that helps to stay with less hungry for long period. It lowers cholesterol level as it contain cholesterol fighting soluble fiber. It also is filled with insoluble fiber, which absorbs water and makes bulks. It leads to quick bowel movement. It reduces the being affected with colorectal cancer. There is another benefit of barley that it removes digestive disorder.
Among the various type of barley hulled barley, brown and unperaled barley are the most nutritious. Along with, fiber it contains multivitamins and minerals. Pearled barley is refined and easy to find every store but it is nutritionally inferior to other types of barley. So it is good to take natural and pure barley to maximize the nutritional needs.
Calorie Content of Barley
It contains 97 calories along with 1 g fat but no cholesterol. There is 22 g of carbohydrate, 2 g protein in every half-cup and 3 g of fiber. It also has many nutrients like sodium, niacin, iron, and manganese.
Barley and lentil loaf
- 100g pot barley
- 150g red lentils
- 600ml vegetable stock
- 1 medium red onion, finely chopped
- 1 tbsp. olive oil
- 1 garlic clove, crushed
- 2 celery stalks, finely chopped
- 2 large carrots, finely chopped
- ¼ tsp dried sage
- 350g oats
- 2 medium eggs, beaten
- Salt and black pepper
- Fresh bay leaves or a sprig of rosemary, to decorate
Line one large loaf tin and preheat the oven to 180C. Now place the barley and lentils in a pan and cover it. Let it boiled and stir it regularly until it becomes creamy. Add some onion, oil, garlic, vegetables, and sage in another pan. Cook for few minutes then remove from the heat. Once the barley is cooked mix with vegetables. Then leave it for cooling and then add oats, eggs. Now transfer the mixture to the loaf tin and bake it until it becomes brown. Then it is ready to serve.