Rice is life, but in recent years it has been found to have higher levels of arsenic. As an Asian dietitian, my tip is not to completely eliminate rice, but the goal is to diversify your grain intake. Incoming: Rice cooker barley! Barley has far less exposure to arsenic, but it also has greater nutritional benefits. Barley provides fiber, b-vitamins and iron. Pot or pearl barley, either one could be used in this recipe – are both more similar to brown rice. Both types of barley cook well in the rice cooker, so you can go with the “set it and forget it” method of cooking, just like with making rice in a rice cooker. 

Once you have prepared your barley in the rice cooker, you can use it in recipes that normally use rice. Try my Barley Fried Rice recipe, where I use barley instead of rice for a higher fiber and protein alternative to fried rice!

 

Pearl Barley vs Pot Barley vs Hulled Barley?

 

For this recipe, you can use pearl barley or pot barley. Both shape and texture-wise are more similar to rice. Hulled barley is not recommended because only the tough, inedible outer hull is removed. With that being said, it makes it very chewy and not at all similar to the texture of rice. 

 

Pearl Barley

 

Pearl barley is the most common and highly processed variety of barley. It  has been heavily polished to remove both the hull and the entire bran layer, giving it a white, shiny appearance. Because the bran is removed, it is not a whole grain. However, it is still very nutritious. It cooks faster than pot barley. 

 

Pot Barley 

Pot barley is “medium-processed”. It is polished (pearled) for a short time to remove the hull and a portion of the bran. It retains more nutrients than pearl barley and takes a bit longer to cook, about 10 minutes extra. For this particular recipe, I used pot barley. 

 

What is a “rice cup”?

Rice cups are the cups used to specifically measure rice to go into your rice cooker. One standard “rice cup” is ¾ of a standard cup. You can often find them in the Asian grocery store. The amount of rice cups you use corresponds directly to the fill line where you add water. For example, in this recipe you use 2 cups barley. So you add water to line 2 in your rice cooker.

 

 

 

How to Make Rice Cooker Barley: Step by Step Instructions with Photos

 

 

 

Similar to rice, remember to wash your barley before using it. 

 

Answers to your Nutrition Questions from a Dietitian/Nutrition Expert

What is the nutrition of barley? 

Barley is a nutrient-dense whole grain, particularly high in soluble fiber (especially beta-glucan), selenium, manganese, and B vitamins. One cup of cooked pearl barley provides roughly 190 calories, 3 g of protein, 6g of fiber, and 44g of carbohydrates, supporting digestive health, weight management, and reduced cholesterol. It contains gluten.

 

Rice Cooker Barley Recipe FAQs

 

Can I meal prep this recipe? 

Yes, you can meal prep cooked barley. It is an excellent grain for batch cooking because it holds its chewy texture well in the refrigerator for 3 to 5 days.

Can you freeze this recipe?

Yes, you can freeze cooked barley. It is an excellent way to meal prep, as it stays good in the freezer for up to 1-3 months. To freeze, cool the cooked grains completely to prevent ice crystals, then store in airtight, freezer-safe containers or bags. It is ideal for quick additions to soups, salads, or grain bowls.