The Nutritional Benefits and Delicious Recipes of Barley

Barley is a highly nutritious and versatile grain that has been consumed for thousands of years. It is a rich source of fiber, vitamins and minerals and has numerous health benefits. In this blog post you will learn more about the benefits of barley, its nutritional value and some delicious recipes with this nutritious grain.

The benefits of barley:

Rich in fiber: Barley is an excellent source of fiber, which can promote digestive health, regulate blood sugar levels and lower cholesterol.

Rich in vitamins and minerals: Barley is a good source of vitamins and minerals, including vitamin B1, vitamin B3, iron, magnesium and phosphorus.

Lowers cholesterol: Barley contains beta-glucan, a type of soluble fiber that has been shown to lower cholesterol.

Promotes weight loss: The high fiber content of barley can promote a feeling of fullness, curb appetite and support weight loss.

Reduces the risk of heart disease: The fiber, vitamins and minerals found in barley may help reduce the risk of heart disease.

Nutritional value:

One cup of cooked barley (157 g) contains:

Calories: 193
Protein: 3.5 g
Fat: 0,8 g
Carbohydrates: 44g
Dietary fiber: 6g
Sugar: 0.8g
Calcium: 16mg
Iron: 1.6mg
Magnesium: 41mg
Phosphorus: 112mg
Potassium: 146mg
Sodium: 4mg
Zinc: 1,1 mg
Vitamin C: 0mg
Thiamine: 0,2 mg
Riboflavin: 0,1 mg
Niacin: 2,6 mg
Vitamin B6: 0,1 mg
Folic acid: 22mcg
Vitamin B12: 0mcg
Vitamin A: 0IU
Vitamin E: 0,2 mg
Vitamin D: 0IU
Vitamin K: 2,2mcg

Barley Salad Recipe:

Ingredients:

1 cup barley 2 cups water 1/4 cup red onion, chopped 1/4 cup parsley, chopped 1/4 cup mint, chopped 1/4 cup feta cheese, crumbled 1/4 cup dried cranberries 1/4 cup toasted almonds, chopped 2 tablespoons lemon juice 2 tablespoons olive oil
Salt and pepper, to taste
Instructions:

Rinse the barley in a fine-mesh strainer and place in a medium saucepan with the water. Bring to a boil, then reduce heat to low and cover with a lid. simmer for 25-30 minutes, until tender.
Drain excess water and transfer cooked barley to a large mixing bowl.
Add the chopped red onions, parsley, mint, feta cheese, dried cranberries and chopped almonds.
In a small bowl, whisk together the lemon juice, olive oil, salt and pepper.
Pour the dressing over the salad and mix well.
Serve and enjoy!