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Smart staples: Barley

Smart staples: Barley

Barley may not be trendy, but it is an economical grain with a nutty, chewy, texture.

A cup of cooked barley adds around 850kJ, 4.5g protein, 40g carbs and 5g fibre to a salad, soup or stew.

 

Cooked and cooled barley provides resistant starch, an important type of fibre we could do with more of.

 

One cup of uncooked barley will swell to around four cups when cooked. It does contain gluten, so it’s not suitable for everyone.

In the kitchen

Salad – Use in a salad instead of a pasta or rice with a colourful range of vegetables, a little canned fish or other protein, and your favourite dressing.

 

Risotto – Try using barley instead of arborio rice for a nutty-textured risotto.

 

Stir-fry – Toss cooked barley into a stiry-fry for a tasty friend rice alternative.

 

Abundance bowl – Add to an ‘abundance’ bowl – see page 74 of the March 2016 issue of Healthy Food Guide for more information and inspiration.

 

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First published: October 2016

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