BARLEY

Those first farmers in the Fertile Crescent knew they were onto a good thing with barley. It didn’t seem to mind poor soils or dry conditions, had a rapid growing season, and produced lots of large seeds. They ground them to bake bread or make gruel, and along the way discovered the magic of malting. As towns grew and people prospered, however, barley was more often on the plates of the ruled rather than the rulers. Romans didn’t eat much of it, but it was on the menu for the gladiators (who were nicknamed hordearii or ‘barley eaters’). These days, barley is seen as a traditional pantry staple to bring out to add texture and substance to winter-warming soups or give risottos a different spin, but to leave it out for everyday fare as it takes too long to cook. We challenge you to take the time and pick that packet of pearl (or pearled) or pot barley off the shelf to enjoy its natural nuttiness and bite in some classic dishes with a contemporary twist.

WHAT TO LOOK FOR

Pearl barley is one of the most widely available wholegrain products. You’ll find it in the soup section of every supermarket. Look for other barley products, too: pot (hulled barley, which takes a little longer to cook) and black (purple) barley. Check the use-by or best-before date.

HOW TO STORE IT

Store in a cool dry place in a resealable packet or airtight container.

WHAT’S IN IT?

Half a cup (about 95 g/3¼ oz) of cooked barley has about 400 kilojoules (96 calories), 3 g protein, 1 g fat, 17 g carbs (0 g sugars, 17 g starches), 3.5 g fibre, 10 mg sodium, 65 mg potassium, and a low GI (28) and GL (5).

WHAT ELSE?

For a speedy wholegrain to add to your meals, try barley couscous. You are more likely to find it in specialty and health food stores than in the supermarket.

HERO RECIPES

Hot and sour mushroom and barley soup with broccolini (here )

Lamb shanks with barley, garden peas and mint (here )