When it comes to grains, barley is under-rated. Most barley grown is used as animal feed or malted to make beer. It is packed with nutrients selenium, magnesium, iron as well as fiber which is uniquely rich in beta-glucans. Beta-glucans are polysaccharides that are important for balancing blood-sugar, maintaining healthy cholesterol levels and heart health as well as reducing the risk of certain cancers. Barleyreally is an everyday super-food.
Note: Barley contains gluten
, so for GF substitute, try whole-grain sorghum. It is also super-healthy and has a barley-like chewy texture when cooked. Cooking times will increase if you use sorghum and you may need to add more liquid in the recipe.
Whole, Pot or Pearled? Barley terminology explained...
This recipe calls for whole-grain barley. Substituting pot barley will work too. The difference is that whole-grain has the most fiber and vitamins intact, only the inedible husk has been removed. Pot barley is slightly refined, so part of the bran is removed. I don't recommend pearl barley, as it is much more refined and less nutritious. When using barley in a recipe, as with other whole-grains, it's recommended to soak the grain for at least 4 hrs, 8 is better. Add 1 tsp acid (vinegar or lemon juice) to the soaking water to help wash away the phytic acid
(a nutrient-blocking component of grains, nuts, seeds and beans). To cook the grain, just rinse and add to the recipe. Soaking reduces the cooking time.
You'll see I added dried mushroom powder
. It's easiest to make this in an electric spice grinder or bullet blender. Add about 1/2 cup of any type of dried mushroom and blend until powdered. (I usually use shiitakes or chanterelles) This stuff is a umami
flavour-bomb, so it's best not to skip this step. If you had to, substitute a good quality mushroom or vegetable boullion cube)
I like portobellos in this recipe because if the are left in large pieces, the offer great texture to the stew. If you use other mushrooms, like the size of an average button mushroom, just leave them whole or halved at most. Oyster and chanterelle mushrooms are simol pulled apart down the middle rather than chopping to preserve their shape and texture.
Tip:
You can leave the stem on for portobello, crimini (brown) and regular white mushrooms as well as most cultivated mushrooms except for mature shiitake. If the stem is woody on any mushroom, save it for adding to a vegetable or bone broth. The gills of the portobello impart colour in the dish, so scrape them out if you prefer (I don't bother)
Like most stews, this one tastes even better on the second day.
Ingredients