Spicy Mediterranean Barley "Rice"

Over half of the world’s population lives on rice as a stable food source. Rice is loved by many and is celebrated in many cultures as it’s affordable, versatile and easy to cook. White rice or even brown rice is often labelled as a healthy choice but this staple can often create large blood sugar spikes as it is high carb and low in fiber.

In this recipe, we will explore a flavourful, tangy and delicious alternative to rice to help create a blood sugar friendly dish.

Introducing the star ingredient.... barley

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How barley compares to other grains?

• Contains a higher amount of dietary fiber than any of the other grains
• Blood sugar friendly
• Relatively cheap
• Versatile and very adaptable to different recipes
• Nutty and chewy texture
• The taste is dependent on what liquid it is cooked in as it absorbs all flavours from the liquid
• Keeps you full for longer

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What type of barley to use?

Hulled barley:

Whole-grain version that has only the outer, inedible hull removed. It’s chewier and takes longer to cook.

While only unhulled barley is truly whole grain, it is not easy to find in supermarkets. Unhulled barley requires pre-soaking, takes longer to cook, and is very chewy to eat which may be not suitable for certain dishes as a rice substitute.

Pearl Barley:

Pearl barley is widely available, is loaded with fiber, is highly nutritious and a lot nicer to eat.

For today's recipe, we will be using pearl barley.

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Why you will love this one pot recipe?

• Rich tangy flavour
• It comes together in 2 easy steps
• Perfect for food prepping for the week as it retains taste well
• Mixes well with other meal combinations and different protein types
• By using pearl barley, we reduce cooking time to 30 min
• Can be stored for 5 days in the fridge and up to 2 months in the freezer

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Ingredients

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Tips

• Like most grains, it is a good idea to rinse pearl barley before cooking.
• If you have time soak overnight.

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Mix all ingredients excluding liquids (water/stock/oil) in a large bowl.

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Transfer mix into saucepan.

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Add in water/stock and chopped lemon wedges for tangyness. Bring to a boil and let it simmer until firm.

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Pairing Suggestions

Serving with freshly chopped parsley, squeezed lemon and chopped tomatoes will elevate the dish, bringing out more of the core flavours.

Serving with simple grilled fish or chicken is a great way to incorporate your protein of choice. Make sure to keep the protein simple in terms of flavouring as the barley is the star ingredient and additional use of flavouring/spices on your protein might be too overpowering for the dish. Remember, keep things simple for best results.

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Blood Sugar Analysis - How well does it perform metabolically?

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Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing even among non-diabetic people.

This recipe produced an excellent blood glucose response for me, I stayed in the optimal range and was able to enjoy feeling fuller for longer while keeping steady energy levels throughout my day.

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_Disclaimer

_{FreeStyle Libre 2 CGM was used in all recipe testings for a healthy, non-diabetic subject. Individual results may vary.}

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