Some individuals are sensitive to gluten, and regrettably, most grains, including barley, contain gluten.
However, there are many healthy gluten-free grains, and this article will look at six of the best: millet, amaranth, sorghum, teff, buckwheat, and quinoa.
- 6 Gluten-Free Substitutes for Barley Grain
- Nutritional Value of Barley Gluten-Free Substitutes
- What is a good substitute for barley?
- Can something contain barley and be gluten-free?
- What can I substitute for barley in my soup?
- What is a substitute for barley in beef barley soup?
- What grain is most similar to barley?
- What is the healthiest form of barley?
- Why can’t celiacs have barley?
- Should celiacs avoid barley?
- Does farro have gluten?
- What is a healthy alternative to pearl barley?
6 Gluten-Free Substitutes for Barley Grain
Millet is a cereal grain that is grown from small-seeded grasses. It is a drought-resistant grain that grows quickly in tropical semi-arid areas. It is popular in regions of Asia and Africa, including India, China, Mali, Niger, and Russia.
This grain contains manganese, magnesium, phosphorus, copper, and zinc. It also contains B vitamins such as niacin, thiamine, B6, and folate.
When compared to other cereal grains, millet is a more cheap crop.
It cooks in approximately 20 minutes and is a great kitchen staple. Millet’s mild, somewhat sweet taste complements both savory and sweet dishes. Wholemeal flour is often used in the production of Indian flatbread, roti, and various pastries and polenta.
Amaranth is a pseudocereal grain that is gluten-free. It was a staple cuisine for the Aztecs and was often prepared during religious festivals and rites.
This grain features coils of white germ, a porridge-like texture, and a somewhat gritty texture.
One cup of cooked amaranth has 40g of starch on average, making it one of the starchiest grains. With 9 g of protein, amaranth is the gluten-free grain with the second highest protein content.
It is high in calcium and a good source of copper, selenium, manganese, iron, magnesium, and phosphorus. It is also high in folate and B6.
Amaranth may be eaten simply, made into porridge, or added to soups and meat stews. Pastries, pancakes, and roux-based sauces may all be made using ground amaranth flour.
Sorghum is the fifth most important grain in the world due to its many applications: It is a food crop that is also used to feed cattle.
Sorghum is a popular food source grown throughout Africa, notably Egypt, Ethiopia, and Sudan. It is also often cultivated in countries with subtropical and tropical climates, such as certain parts of India and China, since it can adapt to a wide variety of climatic conditions. It is a traditional grain that is often used to produce flatbread, cereal, and beverages.
Sorghum is the biggest gluten-free grain, about the size of buckwheat grains. It’s nutritious since it’s high in magnesium, iron, copper, phosphorus, vitamins B6 and niacin.
Its chewy, gritty texture and nutty-sweet taste make it ideal for salads, pilaf, and fried rice. It may also be fried like popcorn and crushed into a flour alternative.
Teff is a tiny cereal grain native to the Horn of Africa. It is a resilient crop that can grow in both wet and dry conditions.
Teff seeds have a reddish brown color. They cook rapidly due to their tiny size, similar to a poppy seed.
Teff is high in protein and a good source of vitamins B6, niacin, thiamin, and folate. Minerals such as phosphorus, zinc, copper, magnesium, iron, and manganese are also abundant.
Teff, like amaranth, is well-known for its high calcium content; one cup of cooked teff has around 12% of the RDA.
Teff makes a filling morning cereal that mimics porridge. It has a light nutty flavor.
It may also be used to thicken soups and stews, particularly tomato soup. It is used to make injera, a popular fermented sourdough flatbread from Ethiopia. Teff is often used to increase the protein level of vegetarian burger patties.
Buckwheat is a gluten-free grain that is closely related to rhubarb.
It used to grow primarily in Southeast Asia, particularly in western Yunnan, China, near the Tibetan Plateau.
Later, it was taken to Eastern Europe, where it became a staple, serving as the foundation for numerous regional delicacies such as kasha, or cooked, toasted buckwheat.
It has a high fiber content, as well as niacin, iron, copper, magnesium, manganese, zinc, and phosphorus.
The triangular-shaped seeds have a delicate texture and a sweet and nutty taste after cooking.
Buckwheat flour is often used in soba noodles and pancake batter. Raw buckwheat is often used in pizza crust and dry granola.
Quinoa is a non-grass plant seed that is related to amaranth. It is endemic to South America’s Andes region and was considered the mother of all grains by the Incan civilisation.
Quinoa seeds are flat and spherical while raw; when completely cooked, they split apart to form tiny, soft grains with a white, coiled germ that falls out.
Quinoa is a high-protein grain that also contains phosphorus, copper, manganese, magnesium, and iron. It also contains a lot of B vitamins, including as B6, folate, riboflavin, and thiamine.
Quinoa has a rich and buttery flavor, similar to pasta, but it also has a somewhat bitter flavor. It may be served as a side dish with chicken marsala, tempeh, tofu, or chicken tortilla soup, much like rice. It may also be used in a variety of different foods, such as sushi or sautéed mushrooms. Quinoa is an excellent addition to salads.
Nutritional Value of Barley Gluten-Free Substitutes
|1 cup (cooked)||Calories||Protein||Carbohydrate||Fiber||Fat|
|Millet||207; 10%||6.1g; 12%||41.2g; 14%||2.3g; 9%||1.7g; 3%|
|Amaranth||251; 13%||9g; 18%||46g; 15%||5.2g; 21%||3.9g; 6%|
|Sorghum||219; 11%||6.6g; 13%||46g; 15%||5g; 20%||2.2g; 3%|
|Teff||255; 13%||9.8g; 19%||50g; 16%||7.1g, 28%||1.6g; 2%|
|Buckwheat||155; 8%||5.7g; 11%||33.4g; 11%||4.5g; 18%||1g; 1%|
|Quinoa||222; 11%||8.1g; 16%||39.4g; 13%||5.2g; 21%||3.6g; 5%|
Millet, amaranth, sorghum, teff, buckwheat, and quinoa are popular substitutes for time-honored staples like barley.
These grains have been cultivated since the dawn of agriculture. They include a lot of protein, vitamins, and minerals.
They are excellent pantry staples to have on hand anytime grains are on the menu, particularly if you are gluten intolerant.
These gluten-free barley alternatives may be used to create pastries or to compliment salads, stews, soups, meat, and vegetables.