Barley or Rice & Corn Salad

1 c. pearl barley, rinsed (can use 1 c. brown rice instead)

2 c. cooked fresh corn kernels or 1 10-oz. package frozen corn kernels, thawed

1 pint cherry tomatoes, halved

1/2 c. chopped fresh parsley or 1/4 c. chopped fresh dill

1/2 to 2/3 c. vinaigrette salad dressing (balsamic recommended)

Salt and freshly ground pepper to taste

Bring 3 c. water to a rapid simmer in a saucepan and stir in the barley or rice. Cover and simmer gently until the water is absorbed, about 35 minutes. Remove from heat and set aside, uncovered, until room temperature.

Combine the cooled barley or rice with the remaining ingredients in a serving bowl and toss well. Serve at once or cover and refrigerate until needed.

Serves 6.

Adapted from The Vegetarian 5-Ingredient Gourmet, page 46.

Citrus & Fennel Grain Salad

6 c. fresh baby spinach

3 c. cooked barley

1 fennel bulb, cored and thinly sliced

2 c. cherry tomatoes, halved

4 oranges, peeled and chopped

2/3 c. orange juice

1/4 c. white wine vinegar

1 T. plus 1 t. Dijon mustard

1/4 c. chopped fresh mint

Sea salt and freshly ground black pepper, to taste

1/4 c. roasted pine nuts

In a large bowl, combine spinach, barley, fennel, tomatoes, and oranges. Toss to combine.

For dressing, in a small bowl whisk together orange juice, vinegar, and mustard. Stir in mint.

Just before serving, pour dressing over salad and toss well to coat. Season with salt and pepper. Sprinkle with pine nuts.

Makes 12 cups.

Adapted from forksmealplanner.com.  

Barley & Chickpea Risotto

5 c. vegetable broth

2 c. hulled barley, rinsed

1 15-oz. can chickpeas, drained and rinsed

1 c. water

3 carrots, minced

1 onion, finely chopped

1/2 head cauliflower, cut into small pieces

4 garlic cloves, minced

1 t. dried thyme

1-1/2 T. freshly squeezed lemon juice

1/3 c. grated Parmesan cheese

4 T. chopped fresh parsley, for garnish

Put the broth, barley, chickpeas, water, carrots, onion, cauliflower, garlic, and thyme in a 6-qt. slow cooker. Stir to combine. Cover and cook on low for 6-7 hours, or until the barley is tender and has absorbed most of the liquid.

Stir in the lemon juice and Parmesan cheese. Serve garnished with parsley.

Serves 8.

The Easy Heart Healthy Cookbook for Slow Cookers, p. 54.  

Lentil Barley Soup

2-1/4 c. raw lentils, rinsed
11 c. water
1/2 c. barley
3 bay leaves
2 c. cauliflower, chopped
2 c. broccoli, chopped
2 c. carrots, sliced
1 c. celery, sliced
1 onion, chopped
2 T. fresh parsley, chopped
1 t. celery seed
2 t. dill
freshly ground black pepper
2 T. vinegar

Bring the lentils and water to a boil in a large soup pot. Stir in the barley and bay leaves; simmer for 1/2 hour, then add prepared vegetables. Bring to a boil, reduce heat, and simmer for 1 hour or until lentils are tender. Add spices and vinegar and cook for 10 minutes more. Remove the bay leaves and serve.

Adapted from Country Herb Cooking, p. 83.  

Lentil Barley Soup

1 c. lentils, rinsed and picked over
4 scallions, including greens, sliced
1 carrot, peeled and sliced
2 stalks celery, including leaves, sliced
1 t. dried Greek oregano
1/4 c. barley, white rice, or brown rice
10-12 c. low-salt stock
1 16-oz. can whole peeled tomatoes, coarsely chopped
1/4 c. dry red wine
Salt and pepper

Put lentils, scallions, carrot, celery, oregano, barley or rice, and stock in a 6-qt. pot and bring to a boil.

Reduce heat to low and simmer, uncovered, for 2 hours. Soup should reduce by 20-25%.

Add tomatoes and wine, stir, and continue cooking for an additional 1-2 hours. Salt and pepper to taste.

Makes 10-12 cups.

Adapted from Recipes from the Night Kitchen, p. 73.

Nutty Lemon Barley

2 T. olive oil
2 onions, finely chopped
3 stalks celery, finely chopped
1 c. pearl barley, rinsed
2-1/2 c. low-sodium vegetable broth
1 t. finely grated lemon zest
1/2 t. dried oregano
Salt to taste
1/8 t. pepper
2 T. sunflower seeds
1 T. fresh lemon juice
1/4 c. golden raisins
2 T. chopped fresh parsley

In wide, heavy saucepan, heat oil over moderate heat. Add onions and celery; saute, stirring, until softened and lightly browned, about 7 minutes. Stir in barley until coated with oil. Pour in broth and add lemon zest, oregano, salt, and pepper.

Bring broth to a boil, then reduce heat; cover pan and simmer, stirring occasionally, until barley is nearly cooked through and almost all liquid is absorbed, about 40 minutes.

Meanwhile, toast sunflower seeds in dry nonstick skillet over moderate heat, stirring frequently or shaking pan until golden brown. Remove from heat and transfer to a plate.

Stir lemon juice and raisins into barley mixture and cover saucepan. Remove saucepan from heat and allow mixture to stand about 5 minutes, then gently stir toasted sunflower seeds and chopped parsley into barley until just mixed.

Variations: Use orange zest and orange juice instead of lemon. Use pepitas instead of sunflower seeds. Use snipped dried apricots or dates instead of raisins.

Serves 8.

Adapted from Eat to Beat High Blood Pressure, p. 132.

Barley & Pine Nut Casserole

1 c. uncooked pearl barley
1-1/2 c. eight-vegetable juice
1/2 t. salt
1/4 t. pepper
2 medium stalks celery, sliced
1 medium bell pepper, chopped
1 medium onion, chopped
1 can (14 oz.) vegetable broth
4 medium green onions, sliced
1/4 c. pine nuts, toasted

To toast nuts, bake uncovered in ungreased shallow pan in 350 degree oven for about 10 minutes, stirring occasionally, until golden brown. Be careful they don't burn!

Mix all ingredients except green onions and pine nuts in a 3-1/2 to 6-qt. slow cooker. Cover and cook on LOW for 6-8 hours or until barley is tender.

Stir in green onions and nuts just before serving.

Serves 5.

Adapted from Betty Crocker 1-2-3 Dinner, p. 312. 

Potato & Barley Soup

2 t. vegetable oil
1 c. chopped onion
1 clove garlic, finely chopped
6 c. water
3 medium potatoes, peeled and cut into 1/2" cubes
1 c. thinly sliced carrots
1/2 c. barley, uncooked
5 t. vegetable broth
2 bay leaves
1/2 t. dill weed
Salt and pepper to taste

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring frequently, until onion starts to brown, about 3 minutes.

Add water, potatoes, carrots, barley, broth, bay leaves, and dill. Bring to a boil, then cover, reduce heat to medium-low, and simmer 45 minutes or until vegetables are tender.

Remove and discard bay leaves. Season with salt and pepper to taste.

Makes 6 servings.

Adapted from The Meatless Gourmet, p. 297.

Barley Mushroom Casserole

5 T. unsalted butter
2 medium onions, diced
12 oz. (4-1/2 c.) sliced fresh mushrooms
1-1/2 c. barley
3/4 t. dried thyme
1/2 t. salt
Freshly ground black pepper to taste
4-1/2 c. boiling vegetable stock

Preheat oven to 350 degrees.

Melt the butter in a large skillet over medium-high heat, and add all of the ingredients except stock. Saute, stirring frequently, until the mushrooms being to brown, about 10 minutes.

Scrape the mixture into a deep 2-qt. baking dish and pour in the vegetable stock. Cover tightly and bake 60-75 minutes, or until all of the liquid is absorbed. (Be careful for steam when removing the cover.) The barley should have a slightly crunchy texture when done. It it's too hard after all the stock is absorbed, add some boiling water and cook 10-15 minutes more.

Serves 4.

Adapted from Quick Vegetarian Pleasures, p. 139.