Barley is one of the first cultivated grains in the Fertile Crescent or the Cradle of Civilization, host to some of the earliest human civilizations. Today we recognize this region as southern Iraq, Syria, Lebanon, Jordan, Israel, and northern Egypt. Our ancient ancestors, the Mesopotamians, Sumerians, Phoenicians, Egyptians, Assyrians, and others domesticated barley to make bread and beer. Now, barley is grown in over 100 countries and used as flour, in animal feed and as malt in alcoholic beverages. It is a close cousin of oats but packs more protein, fiber and carbohydrates.

We set out for a Turkish breakfast, Little Birdie #2 and I and it was right next door to a Turkish market. I love to explore international markets as you never know what you will find. There were some familiar goodies and some new ones and I picked up a bag of barley and buckwheat, some candy and a tube of harissa paste. I had eaten soups with barley but was interested in using it for a grain bowl.

I have been working on bringing together grains, veggies and protein in bowls for the Little Birdies as they are looking for recipes that are easy, quick and healthy. While they grew up eating oatmeal in the US, I don’t recall eating oats or barley as a child in India. While we had many other grains and cereals in our diet, oats are fairly new to the Indian market and the only use of barley I recollect was the bottle of lemon-barley concentrate to be used in drinks.

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Step by Step

1. Rinse 1 cup barley under running water and then soak for 30 mins in 3 cups water in a pan.
2. Place the pan on medium heat, uncovered and allow the barley to cook. It will take about 20 minutes to become fully cooked and soft.
3. Drain the cooked barley on a sieve and place in a bowl.
4. Add:
   • 1 tsp salt
   • 1/2 tsp pepper
   • 1 tsp olive oil
   • 1 tsp lemon juice
   • 1/4 cup chopped cilantro
5. Mix gently and let stand.

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6. Thinly slice 1/2 cup onion
7. Diagonally slice 10-12 French beans
8. Peel and chop 2 carrots into sticks
9. Heat 1 tbsp olive oil in a pan.
10. Add the onions and sauté till soft.
11. Add the beans and carrots and sauté till soft but still crunchy.
12. Thinly slice 1 cup fresh red cabbage.
13. Prepare the sriracha dressing.
14. Place 2 eggs in a pan with 2 cups water.
    • Add a pinch of salt.
    • Bring the water to boil and set a timer for 12 mins to make hardboiled eggs.
    • Turn the heat off after 12 mins.
    • Allow to cool or run under cold water.
    • Peel and slice in half.

14. Prepare the barley bowl as follows:
    • Take 1/2 cup cooked and seasoned barley in a wide bowl or plate.
    • Add 1 cup sautéed veggies.
    • Add thinly sliced red cabbage or red cabbage sauerkraut (I had made over summer and added some).
    • Peel and slice the egg.
    • Drizzle the sriracha dressing over everything (or use any other dressing like cilantro lime or a plain vinaigrette).
15. Serve warm for lunch or brunch or pack in your lunchbox.

Some Tips

Barley has a soft and chewy texture with a slight sweetness to the grain. You can cook the barley ahead of time and simply warm it up before fixing your bowl.

You can use any combination of veggies for your side and some suggestions are: red or yellow peppers, cauliflower, sweet potatoes, mushrooms, spinach or kale. Use what you like and for that extra crunch you can add grated cucumbers, thinly sliced red cabbage or pickled onions.

For the protein, you can substitute the egg with paneer, tofu or your favorite meat.

Bowls are so much fun to make that you are limited only by what is available in your pantry or fridge and the time you have to prep.

Another Version

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Made a late summer barley salad for brunch with friends by adding fresh steamed sweet corn kernels, chopped onions, cucumbers, tomatoes, and fresh spinach to cooked barley. Added olive oil, lemon juice, salt, pepper, cumin powder, red chili powder and gently mixed it all. Topped with the tangy cilantro lime dressing.