Arrow-right Camera
Subscribe now

Use Barley Instead Of Rice For A Delicious Pilaf

Steve Petusevsky Fort Lauderdale Sun-Sentinel

Barley dates back to the Stone Age, but my earliest recollection of it dates back to my early childhood in New Pultz, N.Y.

I would help my mother “prep” ingredients for the family’s little restaurant, the Brunch ‘n’ Lunch. I can remember emptying large sacks of barley for soup into what used to seem like gargantuan pots. Only years later did I find out barley can be used for things other than soup.

High in fiber but low in fat, barley is available whole or pearled. The pearled variety has the hull and bran removed and is partially steamed and polished.

Although barley is wonderful in soup, it makes a delicious pilaf that can be served as a side dish with grilled vegetables or combined with diced bean curd for a one-pot meal.

In my recipe for Barley, Shiitake Mushroom and Spinach Pilaf, the barley is enhanced by the earthy flavors of shiitake mushrooms and caramelized onions.

Fresh shiitake mushrooms are available in the produce section of some supermarkets. If you can’t find them, use all domestic white mushrooms in this recipe.

Frozen spinach may be used in place of fresh.

Barley, Shiitake Mushroom and Spinach Pilaf

Barley:

1 cup pearled barley

4 cups water or canned vegetable broth or homemade vegetable stock

Pilaf:

1 teaspoon canola oil

2 teaspoons dark Oriental sesame oil

1 medium onion, diced (about 1 cup)

2 cloves garlic, minced

4 ounces shiitake mushrooms, cleaned and sliced

8 ounces domestic white mushrooms, cleaned and sliced

2 cups loose-packed spinach leaves

1 teaspoon sesame seeds

1 teaspoon low-sodium tamari

1/2 teaspoon cayenne pepper

To make barley: Place ingredients in a saucepan and bring to a boil over high heat. Reduce heat to low and simmer covered, 45 minutes or until barley is tender, and liquid is absorbed.

To make pilaf: Meanwhile, heat a large nonstick skillet over medium heat. Add canola and sesame oils. When oils are heated, add onions and cook, stirring occasionally, for 5 to 7 minutes or until well browned. Add a sprinkling of water to pan to prevent sticking, if necessary.

Add garlic, and shiitake and regular mushrooms. Continue cooking, stirring occasionally, another 3 minutes. Add spinach leaves, cooked barley and sesame seeds; continue to cook 3 to 5 minutes or until barley is heated through and spinach is wilted. Season with tamari and cayenne pepper.

Yield: 4 servings.

Nutrition information per serving: 254 calories, 8 grams protein, 5 grams fat (18 percent fat calories), 47 grams carbohydrates, no cholesterol, 72 milligrams sodium.

One-pot variation: To make this a meal in one, add 8 ounces of diced firm tofu after adding the mushrooms.