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Hulled Barley
Grains
Nutri-ScoreA

Hulled Barley

Hordeum vulgare

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Hulled Barley provides 352 kcal, 12.5g of protein, 73.5g of carbohydrates, and 17.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Hulled barley is a whole grain that retains its bran and germ, making it a nutritious choice rich in fiber, vitamins, and minerals. It is known for its nutty flavor and chewy texture, often used in soups, salads, and as a side dish.

Also known as:
Barley grainWhole barley
Scientific NameHordeum vulgare
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories352 kcal
Water
12%
Fiber17.3g
Total88.3g
Protein
12.5g(14%)
Fats
2.3g(3%)
Carbohydrates
73.5g(83%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.08 mg (7%)
Vitamin b3 (niacin)4.6 mg (29%)
Vitamin b6 (pyridoxine)0.1 mg (8%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium79 mg (20%)
Phosphorus410 mg (58%)
Iron2.5 mg (14%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, hulled barley aids in digestion and helps maintain a healthy gut microbiome.
✓Contains essential vitamins and minerals, including magnesium and phosphorus, which support bone health and metabolic functions.
✓Low glycemic index makes it a suitable grain for managing blood sugar levels, beneficial for those with diabetes.
✓May help in weight management by promoting satiety and reducing overall calorie intake.

Possible Risks & Side Effects

!Individuals with gluten sensitivity or celiac disease should avoid barley as it contains gluten.
!Excessive consumption may lead to digestive discomfort due to high fiber content.

How to Prepare & Consume

Rinse hulled barley under cold water before cooking. It can be boiled, simmered, or added to soups and stews. Soaking overnight can reduce cooking time.

Smart Selection & Storage

How to Select

Choose hulled barley that is uniform in color and free from any debris or foreign materials. Look for packaging that is sealed and labeled with a recent expiration date.

How to Store

Store hulled barley in a cool, dry place in an airtight container to maintain freshness. It can also be refrigerated or frozen for extended shelf life.

Myths vs Realities

MythHulled barley is the same as pearl barley.
RealityHulled barley retains its bran and germ, while pearl barley is processed and lacks many nutrients.
MythBarley is only for animal feed.
RealityBarley is a nutritious grain for human consumption, rich in fiber and essential nutrients.
MythEating barley will make you gain weight.
RealityHulled barley can aid in weight management due to its high fiber content, promoting satiety.

Healthy Recipes

Mediterranean Hulled Barley Salad

A refreshing salad featuring hulled barley, cherry tomatoes, cucumber, and feta cheese, perfect for a light lunch or side dish.

Ingredients
  • 1 cup hulled barley
  • 2 cups water
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Rinse the hulled barley under cold water and cook it in boiling water for about 30-40 minutes until tender.
  2. 2. In a large bowl, combine the cooked barley, cherry tomatoes, cucumber, feta cheese, and red onion.
  3. 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.

Hulled Barley and Vegetable Stir-Fry

A colorful stir-fry packed with vegetables and hulled barley, making for a nutritious and filling meal.

Ingredients
  • 1 cup hulled barley
  • 2 cups vegetable broth
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 2 cloves garlic, minced
Instructions
  1. 1. Cook hulled barley in vegetable broth according to package instructions.
  2. 2. In a large skillet, heat sesame oil over medium heat and sauté garlic and ginger until fragrant.
  3. 3. Add bell pepper, broccoli, and carrot, stir-frying until tender, then mix in the cooked barley and soy sauce.

Hulled Barley Breakfast Bowl

Start your day with a hearty breakfast bowl featuring hulled barley, fresh fruits, and nuts for a nutritious boost.

Ingredients
  • 1/2 cup hulled barley
  • 1 cup almond milk
  • 1 banana, sliced
  • 1/4 cup blueberries
  • 2 tablespoons almond butter
  • 1 tablespoon honey
  • 1 tablespoon chia seeds
Instructions
  1. 1. Cook hulled barley in almond milk until creamy, about 25 minutes.
  2. 2. Transfer to a bowl and top with banana, blueberries, almond butter, honey, and chia seeds.
  3. 3. Serve warm for a filling breakfast.

Hulled Barley and Lentil Soup

A hearty and nutritious soup combining hulled barley and lentils, perfect for a cozy meal.

Ingredients
  • 1/2 cup hulled barley
  • 1/2 cup green lentils
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and celery until softened.
  2. 2. Add hulled barley, lentils, vegetable broth, and thyme; bring to a boil.
  3. 3. Reduce heat and simmer for 30-40 minutes until barley and lentils are tender, seasoning with salt and pepper.

Spicy Hulled Barley Tacos

Delicious tacos filled with spicy hulled barley, black beans, and fresh toppings for a healthy twist on a classic.

Ingredients
  • 1 cup hulled barley
  • 1 can black beans, rinsed
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 8 corn tortillas
  • 1 avocado, sliced
  • 1/2 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. Cook hulled barley according to package instructions and mix with black beans, chili powder, and cumin.
  2. 2. Warm corn tortillas in a skillet, then fill each with the barley mixture.
  3. 3. Top with avocado slices, salsa, and cilantro before serving.

Hulled Barley and Roasted Vegetable Bowl

A nourishing bowl featuring hulled barley and a medley of roasted vegetables, drizzled with a tahini dressing.

Ingredients
  • 1 cup hulled barley
  • 2 cups assorted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Water to thin dressing
Instructions
  1. 1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper, and roast for 25-30 minutes.
  2. 2. Cook hulled barley according to package instructions.
  3. 3. In a small bowl, mix tahini, lemon juice, and water to desired consistency. Serve barley topped with roasted vegetables and tahini dressing.

Hulled Barley and Chickpea Salad

A protein-packed salad with hulled barley, chickpeas, and a zesty lemon dressing, ideal for a healthy lunch.

Ingredients
  • 1 cup hulled barley
  • 1 can chickpeas, rinsed
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Cook hulled barley according to package instructions and let cool.
  2. 2. In a large bowl, combine barley, chickpeas, cherry tomatoes, and parsley.
  3. 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.

Hulled Barley Risotto

A creamy and comforting risotto made with hulled barley, mushrooms, and spinach, offering a healthy twist on a classic dish.

Ingredients
  • 1 cup hulled barley
  • 4 cups vegetable broth
  • 1 cup mushrooms, sliced
  • 2 cups spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons parmesan cheese (optional)
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent. Add mushrooms and cook until softened.
  2. 2. Stir in hulled barley and gradually add vegetable broth, stirring often until barley is cooked and creamy.
  3. 3. Fold in spinach and parmesan cheese, seasoning with salt and pepper before serving.

Hulled Barley and Fruit Parfait

A delightful parfait layered with hulled barley, yogurt, and seasonal fruits for a nutritious dessert or snack.

Ingredients
  • 1 cup hulled barley
  • 2 cups Greek yogurt
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 2 tablespoons honey
  • 1/4 cup granola
Instructions
  1. 1. Cook hulled barley according to package instructions and let cool.
  2. 2. In a glass, layer hulled barley, Greek yogurt, mixed berries, and drizzle with honey.
  3. 3. Top with granola for added crunch before serving.

Hulled Barley and Quinoa Pilaf

A wholesome pilaf combining hulled barley and quinoa, enhanced with herbs and nuts for a flavorful side dish.

Ingredients
  • 1/2 cup hulled barley
  • 1/2 cup quinoa
  • 3 cups vegetable broth
  • 1/4 cup almonds, toasted
  • 1/4 cup parsley, chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, combine hulled barley, quinoa, and vegetable broth; bring to a boil and then simmer until grains are tender.
  2. 2. Stir in toasted almonds, parsley, cumin, salt, and pepper before serving.

Frequently Asked Questions (FAQ)

What is hulled barley?

Hulled barley is the whole grain form of barley that has had its outer hull removed, retaining the bran and germ.

How do I cook hulled barley?

To cook hulled barley, combine 1 cup of barley with 3 cups of water or broth, bring to a boil, then simmer for about 45-60 minutes until tender.

Is hulled barley gluten-free?

No, hulled barley contains gluten and is not suitable for those with gluten intolerance or celiac disease.

Can hulled barley be used in salads?

Yes, hulled barley can be cooked and added to salads for a nutritious and hearty addition.

What are the health benefits of hulled barley?

Hulled barley is high in fiber, vitamins, and minerals, which can aid digestion, support heart health, and help regulate blood sugar levels.

How should I store hulled barley?

Store hulled barley in an airtight container in a cool, dry place. It can last for up to a year when stored properly.

Can I use hulled barley in soups?

Yes, hulled barley is commonly used in soups and stews, adding texture and nutrition.

Is hulled barley the same as pearl barley?

No, pearl barley has been polished to remove the bran and germ, making it less nutritious than hulled barley.

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Comparisons
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Nutrients
Protein in Hulled Barley Calories in Hulled Barley Vitamin-c in Hulled Barley Magnesium in Hulled Barley
Featured Guides
Health Benefits of Hulled Barley Healthy Recipes with Hulled Barley
Rankings
Grains high in fiber Grains high in phosphorus Grains low in carbohidratos Grains low in índice glucémico