Barley

Mild, nutty, and slightly sweet. It has a chewy, satisfying texture that holds its shape even after long simmering. It is less about dominant flavour and more about providing a comforting, earthy foundation for other ingredients.

Barley's main event is fibre, which is good for your gut. You also get manganese and selenium, which protect your cells and help your body use energy. A proper ancient grain, this.

Look for pearled barley if you want a quicker cook time. It has had the fibrous outer hull removed.

Hulled barley is the whole grain version. It takes longer to cook and is much chewier, but it packs more of a nutritional punch. Always check the packet for the type.

Keep dry barley in an airtight container in a cool, dark cupboard. It will stay fresh for up to a year.

Once cooked, it keeps in the fridge for about three to five days. You can also freeze cooked barley for up to three months—it’s a great way to meal prep.

Barley is the king of soups and stews. It acts as a natural thickener as it releases starch into the liquid.

Try it as a risotto base—often called 'orzotto'—for a nuttier, more resilient bite than rice. It also works brilliantly cold in salads with plenty of fresh herbs and a sharp vinaigrette.