Whole grains offer a diversity of flavors and textures when you add them to your meals. Some taste nutty and have a chunky feel in your mouth whereas others are slightly sweet and have an airy texture.
![Close up of unrecognizable woman preparing lunch in the kitchen.](https://blogs.cornell.edu/daytodayeats/files/2019/04/iStock-grains.jpg)
Explore the nutty and chewy texture of barley in this barley lentil soup.
Barley Lentil Soup
Adapted from the FoodHero.org
Prep Time: 10 minutes
Cook Time: 1.5 hours
Makes 10 cups
Ingredients:
- 1 Tbsp vegetable oil
- 1 clove garlic, minced or ¼ teaspoon garlic powder
- 1 cup onions, sliced
- 1 cup carrots, sliced
- 1 cup celery, sliced
- 1 cup (15 ounces) stewed, diced tomatoes
- 3 cups chicken or vegetable broth (see notes)
- 3 cups water
- 1 cup dry lentils
- ¾ cup Barley
- ½ tsp dried thyme
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper, to taste
Directions:
- Heat oil in a large pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
- Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
- Cook until the barley and lentils are tender, about 1 to 1 ½ hours.
- Serve hot in a soup bowl.
- Refrigerate leftovers within 2 hours.
Try this refreshing and colorful quinoa salad for lunch:
Quinoa Salad:
Adapted from FoodHero.org
Cook time: 15 minutes
Makes 6 cups
Ingredients:
SALAD
- 1 cup dry quinoa *
- 2 cups water or low-sodium vegetable broth
- 2 large carrots, diced
- 3 large celery stalks, diced
- 1 large red bell pepper, diced
- 3 green onions, sliced
- 3 Tbsp minced parsley
* Use bulgur if you don’t have quinoa
DRESSING
- ½ cup rice vinegar
- 2 Tbsp water
- 1 Tbsp vegetable oil
- 2 cloves garlic, finely chopped or ½ tsp garlic powder
Directions:
- Rinse the quinoa in a fine strainer under running water for 1 minute.
- Bring the water or broth and quinoa to a boil in a 2 to 3-quart saucepan. Lower the heat, cover, and simmer for 15 minutes. Refrigerate until cool.
- While the quinoa is cooling, combine all the vegetables in a salad bowl.
- In a small bowl or jar with a tight lid, mix or shake together the dressing ingredients. Add to the vegetables.
- Add quinoa and stir gently to combine.
- Refrigerate leftovers within 2 hours.
What other whole grain recipes have you tried? Share with us in the comments below!