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Exploring The Amazing Flavor & Health Benefits of Barley Rice

by Khadija Tahir
Published: Last Updated on 114 views
Exploring The Amazing Flavor & Health Benefits of Barley Rice

Hey guys! Do you look for barley rice? So, what exactly is this combination of barley and rice? The truth is, putting barley and rice together is probably the best combo yet.

The textures marry each other so beautifully, and the tastes are wonderful. You have to give it a try, and you’ll love it so much. We’re now addicted and can’t imagine eating rice any other way.

What is Barley Rice?

Do you know what it is? Barley rice is a combination of barley and rice put together. You normally cook them separately and then mix them at the end. They take the same amount of time to cook, so you won’t be inconvenienced. The result is a gorgeous combo, rich in fibers, proteins, and vitamins.

Do you know Barley is a cereal grain grown in temperate climates globally? It is one of the first cultivated grains, so as humans we had barley as part of our diet for a long time. It dates back to as early as 10,000 years ago.

Barley has a lot of fiber which is essential for a healthy vegan diet. But, gluten intolerants should stir away from barley as this grain contains gluten.

Brown rice is packed with folate and vitamin E and it has its fair share of fiber. And the best part it’s also rich in proteins, B complex vitamins, magnesium, potassium, and iron.

Overall, mixing barley and rice results in a meal that’s not just delicious, but also fantastic for you and guaranteed to put your hunger at bay. It also keeps in the fridge for up to 5-7 days so you can make a healthy amount at the beginning of the week, and continue to eat it every day, with fresh vegetable toppings.

Tips and Tricks For Cooking Barley Rice

Exploring The Amazing Flavor & Health Benefits of Barley Rice

Soak overnight as you would legumes. This is optional but can help speed up the cooking time.

Rinse before cooking to wash away any debris and excess starch.

Try cooking it with vegetable broth instead of water for extra flavor.

Drain any excess water after cooking and allow it to rest for 15 minutes in the pot, covered. This allows it to steam and absorb any remaining liquid.

Fluff as you would rice for the perfect texture. I have also written an article on The Ultimate Instant Pot Beef Barley Soup Recipe.

Barley Rice Fixings

½ cup pearl barley, rinsed and drained
1 ½ cups vegetable broth or water, 1 cup if using a rice cooker
½ teaspoon salt

How To Cook Pearl Barley?

So, here I will tell you about my three methods of cooking.


To a large pot, add 1 1/2 cups (350ml) water or vegetable broth, 1/2 cup (108g) rinsed barley, and 1/2 teaspoon (3g) salt. Partially cover the pot with the lid and bring it to a boil.

Reduce the heat to a low simmer and let it cook for 25 to 30 minutes. There may be some extra water that you can drain but if you are making soup, you can reuse the vegetable cooking broth. Allow it to rest for 10 minutes.

Fluff with a fork and serve.

Instant Pot

Add the rinsed barley, salt, and water into the pot. Cover and close the vent.

Set the pressure to high and cook for 20 minutes.

Allow the pressure to naturally release for 15 minutes or until safe to open.

Open the Instant Pot and drain if needed.

Fluff with a fork and serve.

Rice Cooker

Add 1 part barley and 2 parts liquid to the rice cooker. Add salt to taste. 

Close the lid and select “Brown Rice”. Allow it to cook until it switches to “Warm”. 

Rest for 15 minutes. Open the lid and drain if needed.

Fluff with a fork then serve. Looks Tasty!!!

Where do I Buy Pearl Barley Rice?

Exploring The Amazing Flavor & Health Benefits of Barley Rice

You can find pearl barley at most grocery stores. Depending on the layout, it could be in any of the following aisles: bulk, rice, beans, or soup. When in doubt, ask an employee at the store!

If all else fails, you can purchase it online. You can also read more about Is Barley Gluten-Free? A Comprehensive Guide.

Barley Rice Serving Ideas

Barley is an excellent addition to salads. Toss with some greens, nuts, dried fruit, and a dressing.

It could also be served as a side, like rice, with a bit of vegan butter or olive oil and seasoning. Here are some tasty recipes to serve with barley:

  • Sweet Potato Chili
  • Jamaican Curry Tofu
  • Vegan Turkey with Gravy

You could add cooked barley to soups or stews in place of noodles to add some tasty chew to the dish.

Storage Tips

Cooked barley should be stored in an airtight container. It will keep in the refrigerator for 3-4 days or two months in the freezer.

If freezing, portion it out according to how you plan to use it. Avoid re-freezing once it’s defrosted. You can get more from this video.

Do You Know About The Benefits of Barley Rice?

Let’s take look at the common benefits in detail:

Might Protect against Gallstones

Barley effectively helps women avoid developing gallstones. Since it is possibly rich in insoluble fiber, which helps you reduce bile acid secretion, thereby increasing insulin sensitivity and lowering triglyceride levels. 

Barley Rice May Prevent Osteoporosis

The phosphorus and copper content in barley grass guarantees the overall health of bones. If you have osteoporosis, it can help be more of a natural remedy. Its juice is known to have 11 times more calcium content than milk.

Calcium, as we know, is one of the key components in preserving bone health. We need manganese for normal bone production, as well as in cases of iron deficiency anemia.

The manganese content found in barley works in association with B-complex vitamins. Another on Quick and Easy Instant Pot Barley Perfectly Cooked Grains.

May Help to Prevent Iron Deficiency Anemia (IDA)

Exploring The Amazing Flavor & Health Benefits of Barley Rice

Being highly nutritious, barley is particularly helpful as it strengthens your immune system and reduces the chances of cold and flu. Iron improves blood volume and prevents anemia and fatigue.

It aids in proper kidney functioning and the development of red blood cells. Furthermore, it contains copper, which forms hemoglobin and red blood cells.

Barley Rice Might Control Cholesterol Levels

Barley and all its products help lower LDL cholesterol levels. This is mainly because of the presence of beta-glucan. 

The insoluble fiber in it may yield propionic acid that helps keep blood cholesterol levels low. Being an excellent source of both soluble and insoluble fibers, it is also recommended by doctors for its naturally low-fat content and minimal cholesterol content.

May Manage Diabetes

Barley effectively helps control type 2 diabetes mellitus because of its high-fiber content, as per a study published in the Research in Pharmaceutical Sciences in 2014. Its grain has all the essential vitamins and minerals, particularly beta-glucan soluble fiber.

The December 2006 edition of Nutrition Research proved that insulin-resistant men who consumed barley beta-glucan soluble fiber had significantly reduced glucose and insulin levels as compared to other test subjects.

May Have Anti-cancer Properties

They help treat many types of cancer. Barley contains certain types of phytonutrients known as plant lignans, which are transformed by the friendly flora in our intestines into mammalian lignans.

One of these new lignans is called enterolactone, which helps prevent breast and other hormonal cancers as well as coronary heart diseases. 

Might Help Protect Heart Health

Atherosclerosis is a condition when the artery walls thicken due to the coagulation or deposition of fatty materials like cholesterol. Barley contains niacin (a B vitamin) that can help reduce overall cholesterol, and lipoprotein levels, and minimize cardiovascular risk factors.

May Prevent Asthma

This is an airborne occupational ailment, mostly prevalent in confectioneries and bakeries. It proves to be a very effective preventive measure for such kinds of major wheat-flour allergens.

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Once you make our barley rice you will never imagine eating these two grains apart. Not only do barley and rice complement one another but they enhance each other’s texture and taste.

Try this super delicious and nutritious bowl. Let me know in the comment section what your opinion is about this article.

Is Barley Rice Healthy?

Yes, barley rice is super healthy. In this recipe, we’re using two whole grains full of fibers, vitamins, and minerals. It’s delicious too!

Can Barley Be Used Like Rice?

Barley can be used as a replacement for rice, yes. However, note that barley, unlike rice, contains gluten.

How Do You Eat Barley Rice?

The best way to eat barley rice is to top it up with vegetables, dried fruit, or protein of your choice. Vegans usually like to top it up with tofu or tempeh.

Is Barley Healthier Than Rice?

Overall, barley has a better nutritional profile but when combined, they make a great meal full of fibers, proteins, B complex vitamins, magnesium, potassium, iron, and folate.

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