MARCH FOOD OF THE MONTH: BARLEY
- Bridge Ayurveda
- Mar 10
- 2 min read
Taste: Sweet
Temperature: Cooling
Post-Digestive Effect: Increases tissue
Dosha: Pacifies Kapha & Pitta, increases Vata
Qualities: Dry, Light
Properties: cleansing, detoxifying, nutrient rich, supports joint, kidney, and lung health
Simple cooking techniques: soak (overnight or for 2 hours) with a splash of acid (lemon or vinegar) to reduce the cooking time if using hulled, pearled barley does not need to be soaked. If pre-soaked, cook for 35-40 minutes. If not pre-soaked, cook for 75 minutes or until tender.
Cooking ratio: 1 part barley to 3 parts cooking liquid
Cooking tips: toast before soaking and cooking to bring out a deeper flavor
Best flavor spice pairings: basil, cardamom, dill, leeks, mint, parsley, oregano, fennel
Barley is an amazing grain with powerful benefits. It is an annual cereal grass that is part of the Poaceae family which includes rye, rice, oats, corn, and sugarcane. We have been eating and drinking things made from barley since 3000 BCE. Bruttanica references barley as “the world’s single most important source of food.”
Barley is full of magnesium, vitamin B1, antioxidants, and eight essential amino acids. Barley is the brain-fog busting grain. It cleanses the colon of digestive toxins, reduces mucus in digestion and the lungs, and is supportive for arthritis, coughs, and kidney issues. Since it comes from the cereal grass family, it is technically NOT a gluten-free grain. Thus, it is not suitable for those with Celiac disease. But, those with wheat sensitivities do seem to do well with barley as it is only 5-8% gluten and is known in Ayurveda to aide in healing from food sensitivities.
There is pearled barley and hulled barley. Pearled barley is technically not a whole grain as it has the outer bran removed. This may make the cooking process easier and quicker but it does remove a significant amount of the nutrition. If going for maximum nutrition over convenience, opt for hulled barley. Hulled barley removes the outer husk while keeping the bran and germ intact.
Barley has a chewy texture and a subtle nutlike flavor comparable to farro or brown rice. Barley can be used in a variety of ways. It goes great in soups, stews, as a risotto, gratin, stuffing, stirfry, grain bowls, burgers, paellas, pilaf, or a breakfast porridge. You can even roast it and then steep it as a tea to make barley water which has been used in Ayurveda for weight loss, edema, kidney issues, constipation, blood sugar issues, high cholesterol, persistent UTIs, and supporting liver health. Barley tastes great when paired with lemon, olive oil, carrots, and lentils. You can augment its diuretic and drying properties by pairing it with something that is demulcent like root veggies, oils, and/or broths.
Try these barley recipes!
ONE-POT BARLEY RISOTTO  | VEGGIE BARLEY STEW  | OVERNIGHT BARLEY PORRIDGE  |
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