I’ve always loved barley. However, until recently, I didn’t know the difference between pearl and hulled barley.
Truth be told, I didn’t even realize that hulled barley exists. Pearl barley is easily available in local groceries and that’s what I had always used. Although it is sometimes labeled as such (“pearl” or pearled”), often the label on the bag or the bulk container simply calls it barley.
Although I love barley, it frustrated me when I added it to soup. Pearl barley expands considerably when it sits in liquid after cooking. No matter how beautiful a soup looks when you first make it with pearl barley
when you reheat it, the soup turns into barley stew.
Then one day I read about hulled barley, the more nutritious type of barley. It does expand, to be sure. But not as much as pearl barley.
And down the rabbit hole I went. After researching their differences, I tried both in a head-to-head taste test.
Pearl and hulled versions taste similar, but their textures are different. Pearl barley gets soft, while the grains of hulled barley stay more distinct and chewier.
They are both wonderful in soups and stews.
For barley risotto, pearl barley is best. It softens and works well in place of rice as the base for a porridge-like combination of grain, liquid and cheese.
The current dietary guidelines for Americans recommend increasing the percentage of whole grains in our diets. So it makes sense to use both types, with an emphasis on looking at how to include hulled barley in foods where you might have used pearl barley in the past. Note that barley does contain gluten, so it is not suitable for those with celiac or other gluten sensitivities.
For most other dishes, you can use either pearl or hulled barley. And if you use hulled in soup, you won’t find the grain expanding quite so much upon reheating.
Pearl vs. Hulled Barley – What is the Difference?
- Processed vs Whole Grain – Polishing pearl barley removes the bran layer and sometimes parts of an internal layer called endosperm. By contrast, the minimal processing of hulled barley removes only the inedible outer shell. So hulled barley is a whole grain, while pearled barley is not.
- Nutrition – Both pearl and hulled barley are nutritious, containing lots of soluble and insoluble fiber that helps with digestion. They are relatively low in fat and sodium. Pearl barley has only about one-third as many calories as white rice and is about as caloric as brown rice. While hulled barley is about as caloric as white rice, it has a lot more protein and fiber than either brown or white rice. Hulled barley has about 16 grams of fiber in per half cup and the recommended daily intake of fiber is between 21 and 38 grams, depending on age and sex.
- Cooking Barley – Cook either type of barley (after rinsing) by boiling three times as much water (as barley), add the barley , return the water to a boil, reduce the heat, cover, and cook. Pearl barley takes about 40-45 minutes cooked this way, while hulled takes 50-60 minutes. If there is water left over, drain it out before serving the barley. You can add either type to soup.
- Buying Pearl and Hulled Barley – You can find pearl barley in stores anywhere that grains are sold. In my experience, it is usually near rice and other grains. If a package does not say that it is hulled (or “hulless“, which means that the outer shell is loosely attached and typically falls off during processing), then you should assume that is pearl. Hulled barley is typically sold near natural or organic foods.
Next post: Intensely Flavored Mushroom Barley Soup using either pearl or hulled barley.
Kim says
Since Barley, Rice and Pasta do not really flavor the dish / soup, why not just add it the moment you are about to serve it. This is what commercial kitchens do, or at least what I did when operating my small 38 seat Bistro.
Cook the pasta, rice or barley separate and put some in a bowl and pour the soup on top.
By now everyone that cooks regularly has experienced the ‘thirsty noodle elves’ lurking in their soup pot. You innocently add pasta to a soup, such as Turkey or Chicken Noodle. Everyone enjoys the soup! There are leftovers, which get placed in the refrigerator over nite. Come morning……you lift the lid and discover what has been affectionately named ‘Stoup.’ All the noodles went on a rampage & drank up as much liquid (your precious broth) as possible and are now bloated ‘gluten blobs’ in the pot.
Anyway, I found this works for me. Cheers!
Laura says
Agree Kim. This solution has been proposed to me by several others and it is quite sensible. Of course, it doesn’t help with leftovers, unless you add the barley, rice and pasta on a bowl-by-bowl basis.
Diane says
going to try hulled barley for the first time today.
We have been using pearled barley for our diabetic dogs as part of their diet. It is a “good” grain, healthy, good fiber, helps them stay full longer and it really helps to keep their sugars lower. For the diabetic dogs, I make their food: Barley, green beans, broccoli, ground..either chicken, turkey or beef. I make a week supply of food for them and warm it up for them. I
Laura says
Diane, Hope you enjoy the hulled barley. It is a different texture from pearled, but still good. As to what you do for your diabetic dogs – wow. You treat them well. They are lucky to live in your house.
V says
Thanks for the beautiful write up. Please suggest what type of barley (hulled or pearled) I should use as I plan to make a soup out of it to keep my dinner light for weight loss.
Laura says
Thanks for the compliment. You can use either type for soup, just make sure you cook whichever type you use for the correct amount of time.
Maria says
I’m Diabetic and trying to lose weight, which barley pearl or hulled should I use and how much per serving cooked?
Thanks
Laura says
Maria, I’m not a dietician and the questions yu raise are good, but better posed to them. You might check with 2 of my favorite dietician bloggers, Melissa Joy Dobbins https://soundbitesrd.com/about-melissa/ and Ellie Krieger https://www.elliekrieger.com/
Loola says
I always hated my vegetable soup turning into an opaque glutinous mess so I started rinsing my pearl barely a lot and leaving it to soak overnight then boiling it until cooked in a separate pot then rinsing it really well and adding it to my soup when my vegetables were all cooked and my soup was done. Even after sitting in fridge and reheating the barely does not turn mushy and my soup remains a clear broth with veg.
Laura says
Great tip – thanks.