SERVES 6 AS A SIDE DISH OR 4 AS A MAIN DISH · VEGAN ADAPTABLE, VEGETARIAN ADAPTABLE, DF ADAPTABLE
It doesn’t get much easier than layering a bunch of nutritious ingredients into a pot and simmering them until done. Cabbage is highly underappreciated. A member of the cruciferous family (one of the most healthful of all the vegetable groups), it is inexpensive, available all year round, and nutrient dense. But cabbage is also incredibly versatile. You can eat it raw, sautéed, roasted, or grilled. When it is sautéed, it takes on a luxurious, buttery flavor. This recipe is so simple and very satisfying. I love using the barley and cabbage as a vegetarian entrée paired with a green salad or as a bed for a simply roasted piece of salmon or chicken.
1 cup semipearled barley
1 small onion, cut into quarters and thinly sliced
2 garlic cloves, thinly sliced
Pinch of crushed red pepper flakes
1¾ teaspoons sea salt
A few grinds of freshly ground black pepper
1 tablespoon unrefined, cold-pressed, extra-virgin olive oil
1 tablespoon unsalted butter (not vegan/DF), or use all olive oil, but I like it better with the butter
4 cups sliced green cabbage (about ½ large head)
2 cups water or chicken stock (not vegetarian), or a combination
Accompaniments, if desired: grated Parmesan or pecorino cheese (recommended; omit for vegan/DF)
1. Place all the ingredients, except the cheese, in a medium saucepan in the order listed, with the barley first, then the onion, etc. Bring to a boil over high heat, lower the heat to a simmer, and cover. Stir occasionally. After 30 minutes, the barley should be tender. Turn off the heat and keep covered until ready to serve. The longer it sits, the plumper the barley becomes.
2. Serve warm with Parmesan or pecorino cheese, if desired.
ASK PAMELA: What’s the deal with all the different types of barley? Barley is available hulled which means the bran and germ layer are still present as is all the fiber. But hulled barley takes a verrrry long time to cook. Other options include Scotch barley (in between hulled and pearled), semipearled barley (minimally polished, and it still has a light brown color) and fine pearled barley (almost white, like white rice). Some brands, such as Bob’s Red Mill and Arrowhead Mills, are labeled “pearled,” but they are truly semipearled as evidenced by the light brown color of the grains and the presence of 8 grams of fiber and 5 grams of protein in a mere ¼ cup dried.
TIPS: If you stir the barley more often, it becomes like a risotto.
You can stir the cheese into the barley before serving or grate it on top of each person’s portion.