What do you think of when you hear barley? Soups, stews, maybe nourish bowls, they’re all so delicious. But do we ever think of health? Barley is one of the best healthy buys in the grocery store.
Pearl barley, pot barley… you can’t go wrong. They’re both nutritious fibre-rich choices, and they cook the same way. Cook them on the stove like rice or in a rice cooker or an Instant pot. Then add your favourite Canadian, chopped vegetables and a protein of your choice. Whip up a zesty canola oil-based dressing, and you are good to go for one fibre-rich delicious meal made with wholesome Canadian barley.
Here are 3 reasons why you’re going to want to put Canadian barley on your plate.
- Heart health– just half a cup of cooked barley supplies, 60% of a daily amount of fibre shown to help lower cholesterol, a risk factor for heart disease.
- Diabetes– the fibre in barley helps to control blood sugars. That’s important for preventing and managing diabetes. Compared to other grains, barley has some of the highest fibre content and three-quarters of Canadians do not get enough fibre.
- Digestive health– Barley’s a prebiotic food, so it plays a part in keeping our gut healthy. It’s a source of folate, zinc, potassium, and B vitamins vital for good health.
Let’s get cooking with Canadian barley.
Looking for some recipe inspiration? Check out these delicious recipes:
- Pork & Barley Meatballs
- Barley Salad with Dried Cherries, Feta, Grilled Pork & Sautéed Spinach
- Herb Roasted Chicken with Cranberry Barley Pilaf
- Baked Mushroom and Herb Barley Risotto
Easy Veggie, Tuna and Barley Salad
This Easy Veggie, Tuna and Barley Salad pairs tuna with lots of colourful veggies and fibre-rich barley for a satisfying dinner or a packed-lunch option.
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Servings: 6 servings
Ingredients
Lemon-Oregano Dressing
- 1 tsp grated lemon zest
- 2/3 cup freshly squeezed lemon juice
- 1/2 cup canola oil
- 4 tsp liquid honey
- 1 large clove garlic, pressed
- 1 1/2 tsp dried oregano
- 1/2 tsp each salt and pepper
- 1/4 tsp crushed red pepper flakes
Salad
- 2 cups cooked and cooled pot barley
- 2 cups chopped cucumber
- 2 large tomatoes, cored and diced
- 2 medium carrots, peeled and grated
- 2 green onions, sliced
- 3 cans (170 g each) light tuna, drained and flaked
- 12 cups lightly packed torn romaine lettuce (about 1 large head)
- 1/3 cup unsalted pumpkin seeds (optional)
Instructions
- Dressing: In a small bowl or jar, whisk or shake together lemon zest and juice, oil, honey, garlic, oregano, salt, pepper and pepper flakes.
- In a large bowl, gently toss barley, cucumber, tomatoes, carrots, onions and tuna with half of the dressing until coated.
- Divide lettuce among 6 plates. Top with barley mixture and sprinkle with pumpkin seeds (if using). Drizzle with remaining dressing as desired. Cover and refrigerate any remaining dressing for up to three days.
Nutrition Facts
Easy Veggie, Tuna and Barley Salad
Serving Size
1
Amount per Serving
Calories
443
% Daily Value*
Fat
25
g
38
%
Saturated Fat
2
g
13
%
Trans Fat
0.1
g
Polyunsaturated Fat
8
g
Monounsaturated Fat
14
g
Cholesterol
26
mg
9
%
Sodium
270
mg
12
%
Potassium
832
mg
24
%
Carbohydrates
31
g
10
%
Fiber
7
g
29
%
Sugar
9
g
10
%
Protein
27
g
54
%
Vitamin A
12551
IU
251
%
Vitamin C
25
mg
30
%
Calcium
84
mg
8
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
