what is Barley (Jau) ? Glossary | Uses, Benefits + Recipes

What is Barley (Jau)? A Grain of Ancient Roots and Modern Relevance in India

Barley, known as Jau in India, is a highly versatile and ancient cereal grain derived from the grass Hordeum vulgare. It is one of the world's oldest cultivated grains, holding a significant place in agricultural history. In appearance, it resembles wheat berries but is often lighter in color, possessing a distinct nutty flavor and a pleasingly chewy consistency when cooked. While globally recognized for its use in brewing, in the Indian context, barley transcends this, being an integral part of traditional diets, especially valued for its exceptional nutritional profile and its adaptability to diverse culinary applications.

Jau's Nutritional Powerhouse: A boon for Indian Health

In India, Jau is celebrated as a nutritional powerhouse. It is remarkably rich in dietary fiber, particularly beta-glucans, which are known for their health benefits. This high fiber content makes it excellent for digestive health, aiding in regular bowel movements and promoting a healthy gut microbiome. It's also a good source of various essential vitamins and minerals, including B-complex vitamins (B1, B3, B6), iron, magnesium, phosphorus, and selenium. Its low glycemic index is another significant advantage, making it a favorable choice for individuals managing blood sugar levels, a growing concern in India.

Traditional Uses Across Indian Kitchens

Barley has been woven into the fabric of Indian culinary traditions for centuries. One of its most common and revered forms is Barley Water (Jau ka Paani). This simple yet potent beverage is highly recommended for its cooling properties and its ability to aid digestion and detoxification, often consumed during illness or for general well-being. Beyond beverages, barley flour, or Jau ka Atta, is increasingly used to make rotis and chapatis, offering a healthier, more fibrous alternative to wheat flour. While barley rotis might have a slightly different texture, their nutty flavor complements a variety of Indian curries and vegetables.

Versatile Culinary Applications: Beyond the Roti

The versatility of barley extends far beyond just flatbreads. In many parts of India, it's incorporated into hearty and wholesome dishes like Barley Khichdi, where it replaces rice, creating a more fiber-rich and nourishing one-pot meal often combined with lentils and vegetables.

soups and stews, acting as a thickening agent and adding a chewy texture. Some innovative uses even include barley upma or barley salads, showcasing its adaptability to various culinary styles. The grain's ability to absorb flavors makes it a fantastic base for diverse spice profiles.

Barley Varieties and Their Impact on Indian Cooking

In India, you'll primarily encounter two main forms of barley: hulled barley and pearl barley. Hulled barley is the whole grain, with only the indigestible outer husk removed. It retains its bran and germ, making it more nutritious and requiring a longer cooking time. Pearl barley, on the other hand, is polished to remove the outer husk, bran, and part of the endosperm, resulting in a lighter color and quicker cooking time, though with a slightly reduced fiber content. The choice between these varieties often depends on the desired texture and cooking duration for specific Indian preparations.

Growing Awareness and Future Potential in India

Historically considered a "poor man's crop" due to its low input requirements and adaptability to harsh environments, barley's importance is experiencing a resurgence in India. With increasing awareness about health and nutrition, consumers are actively seeking healthier alternatives to refined grains. Its resilience to drought and saline conditions makes it a sustainable crop, particularly in regions like Uttar Pradesh, Rajasthan, Punjab, and Haryana, where it is primarily cultivated. As more households embrace its benefits, Jau is poised to gain even greater prominence in the diverse and evolving landscape of Indian cuisine.

Also Known As

Jao, Hordeum vulgare

How to select barley, jau, jao

• Barley is generally available in hulled, pearl and flake forms.

• It is available prepackaged as well as in bulk containers.

• Whatever the packaging, ensure that you check the manufacturing and expiry date before purchasing.

Culinary Uses of barley, jau, jao

Barley is recommended by dieticians all over the world as it is high in fiber, proteins and also aids weight loss. You too can try it in the form of Nourishing Barley Soup, if you are aiming at reach your weight loss targets.

Barley can be used as a substitute of rice in Indian recipes like Barley and Moong dal khichdi.

Barley can also be used to make South Indian delicacies like Mysore Dosa and Barley Idli.

1. Barley is a cereal grain that can be used whole, cracked or even as a flour. This flour can be used to make barley breads, muffins and even pancakes.

2. Since barley is a nutritional product and keeps the body cool, it is used in making kanji, a summer drink. To make this barley is first Roasted and powdered and cooked with a little water. Once cooked, it is had with milk and sugar, which in turn helps regulating the body temperature.

3. Barley is recommended by dieticians all over the world as it is high in fiber, proteins and also aids weight loss.

See here for complete uses of Barley in Indian cooking.

How to store barley, jau, jao

• Store barley in a covered glass container in a cool, dry place away from moisture.

• It can also be stored in the refrigerator during periods of warm weather.

Health benefits of barley, jau, jao

Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart.  The B vitamins (thiamine, riboflavin and niacin) along with magnesium and potassium have been identified in supporting nerve health and lowering high blood pressure. When you have barley with lemon juice it reduces the glycemic index. See here for 9 benefits of barley and why you should eat it.  

Nutritional Information for barley, jau, jao:

½ Cup of raw barley is about 70 grams

RDA stands for Recommended Daily Allowance.

Energy - 235 calories

Protein – 8.05 g

Carbohydrate – 48.7 g

Fat – 0.91 g

Fiber – 2.73 g

Vitamins:

0.32 mg of Vitamin B1 (Thiamine) = 20% of RDA ( (about 1.2 to 1.6 mg for men)

0.14 mg of Vitamin B2 (Riboflavin) = 7.3% of RDA (about 1.4 to 1.9 mg for men)

3.78 mg of Vitamin B3 = 31.5 % of RDA (about 12 mg)

16.1 mcg of Folate (Vitamin B9) = 16.1% of RDA (about 100 mcg)

Minerals:

18.2 mg of Calcium = 1.82% of RDA (about 1000 mg)

1.16 mg of Iron = 5.8% of RDA (about 20 mg)

14.7 mg of Magnesium = 4.2% of RDA (about 350 mg)

150.5 mg of Phosphorus = 25.08% of RDA (about 600 mg)

0.84 mg of Zinc = 7% of RDA (about 10 to 12 mg)

196 mg of Potassium = 4.1% of RDA (about 4700 g)