Brown Rice and Barley

Hide Video
Brown Rice and Barley
Play Video

Both brown rice and barley are good sources of protective soluble fiber, and the textures of the two grains make them a most pleasing combination. Enjoy this recipe as a warm breakfast cereal topped with fresh fruit. Alternatively, serve it as a side dish or add it to soups and salads.

Yields: Makes 3 cups


1/2 cup brown rice

1/2 cup pearl barley (not quick-cooking)

2 cups water or vegetable broth

Pinch of salt


Combine the rice and barley in a strainer. Rinse under cold water and drain. Transfer to a saucepan and place over medium heat. Stir constantly until the grains are dry and have a nutty fragrance. Remove from the heat and allow the pan to cool slightly.

Stir in the water and salt. Bring to a very low simmer, cover, and cook over low heat for about 50 minutes, until the grains are tender and all of the water has been absorbed.

Stored in a covered container in the refrigerator, leftover Brown Rice and Barley will keep for up to 3 days.

PER SERVING: 131 calories; 0.7 g fat; 0.1 g saturated fat; 4.9% calories from fat; 0 mg cholesterol; 3.4 g protein; 28 g carbohydrate; 0.5 g sugar; 5 g fiber; 202 mg sodium; 12 mg calcium; 0.7 mg iron; 0 mg vitamin C; 3 mcg beta-carotene; 0 mg vitamin E

Additional Tips

Brown Rice and Barley goes well with Black Bean Chili, Home-Style Squash and Pinto Beans, or use in Creamy Cruciferous Risotto.

The Cancer Project