Something yummy for Friday: Barley Soup, two ways + a yummy breakfast idea

Do you love barley?  If you haven't tried it, here are a few recipes to get you started.  Barley is cheap, high in protein and local (at least for those living in Montana).  Not to mention tasty, vegan and easy.


Ash - e - jow (Iranian/Persian Barley Soup)

Ingredients

• 2 quarts veggie stock
• 2 tablespoons canola oil
• 1 medium onion, diced
• 1 cup uncooked pearl barley
• 1 teaspoon turmeric
• 1 lime, juiced
• 1/4 cup tomato paste
• salt, to taste
• ground black pepper, to taste
• 1 cup diced carrots
• 1/2 cup plain yogurt  (you can omit if you'd like a vegan soup)
• 1/2 cup chopped fresh parsley
• 8 lime wedges

Directions

1. Heat the stock in a pot to a gentle simmer.
2. Heat the oil in a large pot over medium heat and saute the onion until translucent. Add the pearl barley to the pot and stir for one minute. Stir in the hot stock, turmeric, lime juice, tomato paste, salt, and pepper. Bring the mixture to a boil, reduce heat to low, and simmer for 1 hour.
3. Mix in the carrots and continue simmering 30 minutes or until the soup has thickened and the carrots and barley are tender. If the soup is too thick, add hot water, one tablespoon at a time.
4. (Skip this step if you are making a vegan soup).  Place the yogurt in a small bowl. Slowly pour 1/2 cup of hot soup mixture into yogurt, whisking constantly. Gradually add the yogurt mixture into the soup pot, whisking constantly. Stir in the fresh parsley. Serve with fresh lime wedges. 

Very Easy Mushroom Barley Soup
Vegan yumminess, and so easy, because you just toss everything in a pot and let it cook.

Ingredients

• 1/4 cup olive oil
• 1 cup chopped onion
• 3/4 cup diced carrots
• 1/2 cup chopped celery
• 1 teaspoon minced garlic
• 1 pound sliced fresh mushrooms
• 6 cups veggie broth
• 3/4 cup barley
• salt and pepper to taste

Directions

1. Heat the oil in a large soup pot over medium heat. Add the onion, carrots, celery and garlic; cook and stir until onions are tender and transparent. Stir in mushrooms and continue to cook for a few minutes. Pour in the broth and add barley. Bring to a boil, then reduce heat to low. Cover and simmer until barley is tender, about 50 minutes. Season with salt and pepper before serving. 

Breakfast Barley, with honeyed nuts

I served this with plain, whole milk yogurt.

This cooked cereal stores well covered in the refrigerator and reheats easily on the stovetop in 3 or 4 minutes. Enhance this basic recipe with applesauce, seasonal fruit compotes, and cinnamon. The walnuts provide minerals such as calcium, as well as essential omega-3 fats that are vital for immunity, cardiovascular health, and brain function.

3/4 cup  pearl barley
3 cups  water
1 tsp  sea salt
1/4 cup  honey
1 cup  walnuts, chopped
1/4 cup  brown sugar or maple syrup
1/4 cup  currants

Bring water to boil in a medium saucepan. Add salt and barley, turn heat to low, cover, and cook 45 minutes.

Meanwhile preheat oven to 350°F (180°C). In a mixing bowl stir together honey and walnuts. Spread on a baking tray and toast 10 minutes. Remove from oven and allow to cool.

When barley is cooked, stir in syrup and currants. Divide among four serving bowls and top each with 1/4 cup of walnuts. Serves 4.

Note: If you only use one or two servings you can reserve leftovers for other breakfasts. Store in an airtight container in the fridge for two or three days.

To reheat cereal, place a 1/4 cup (60 mL) of milk in a saucepan. Heat on medium heat and add barley mixture. Warm through and top with reserved walnuts.


Here's a link from Oprah, about why barley is healthy for you, especially for breakfast + a few more recipe ideas.  I'm off to eat a big bowl right now.  Have a sweet day !