To Know Your Ideal Body Weight, BMI & Obesity Degree - CLICK HERE          Contact: +918928001614/+919820792855 to know more!

Barley Upma

VIEWS 57

Energy (kcal) - 242

Protein (g) - 8.2

Carbohydrate (g) - 36

Fat (g) - 5.7

Khyati's Health-O-Meter Says:

Barley is one of the healthiest cereal, it contains soluble fiber and beta-glucan that keeps hunger pangs at bay. Also, it is a low GI food, which makes it suitable for diabetics. It also has a very chewy, pasta-like consistency. Besides this barley claims to be an excellent source of molybdenum, manganese, and selenium. Barley is also a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.

INGREDIENTS:
  • Barley grits (Broken Barley) - 2 tbsp
  • Mixed veggies(chopped carrot, beans, peas) - ½  cup 
  • Urad dal - 1 tbsp
  • Mustard seeds - 1 tsp
  • Peanut - 1 tsp
  • Finely chopped Onion -½  
  • Finely chopped tomato - ½ 
  • Grated ginger - 1 tsp 
  • Finely chopped green chilli - 1
  • Lemon Juice (squeeze on top) - as per taste
  • Coriander Leaves - for garnishing
  • Salt - as per taste
  • Water - 1 cup
  • Oil - ½ tsp
DIRECTIONS:
Step 1 In a pressure cooker add the barley grits with 1 cup of water and pressure cook it over a medium flame till 2 whistles. Once done allow the barley grits to come come to room temperature. Step 2 Heat ½ tsp oil in a non-stick pan on a medium flame. Step 3 Add the mustard seeds and when they begin to crackle add the urad dal and peanuts, cook for a minute.  Step 4 Add the chopped onions and saute till they become translucent. Add the grated ginger and chopped chilli, Mix well. Step 5 Put in the mix veggies( chopped carrot, french beans, peas) and salt and allow it to cook for a minute. Step 6 Now add the barley grits into the pan and mix well. Keep stirring as barley may stick to the pan. Cook for about 2 minutes.  Step 7 Once cooked add the chopped coriander and give it a stir. Step 8 Serve in a bowl and squeeze some lemon juice on top of it.
Recipe Category:
Breakfast
Recipe Title:

Barley Upma

Recipe Views:
57
Recipe Type:
Veg
Recipe Kcal:
242

Energy
(kcal)

8.2

Protein
(g)

36

Carbohydrate
(g)

5.7

Fat
(g)

Khyati's
Health-O-Meter Says:

Barley is one of the healthiest cereal, it contains soluble fiber and beta-glucan that keeps hunger pangs at bay. Also, it is a low GI food, which makes it suitable for diabetics. It also has a very chewy, pasta-like consistency. Besides this barley claims to be an excellent source of molybdenum, manganese, and selenium. Barley is also a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.

INGREDIENTS:
  • Barley grits (Broken Barley) - 2 tbsp
  • Mixed veggies(chopped carrot, beans, peas) - ½  cup 
  • Urad dal - 1 tbsp
  • Mustard seeds - 1 tsp
  • Peanut - 1 tsp
  • Finely chopped Onion -½  
  • Finely chopped tomato - ½ 
  • Grated ginger - 1 tsp 
  • Finely chopped green chilli - 1
  • Lemon Juice (squeeze on top) - as per taste
  • Coriander Leaves - for garnishing
  • Salt - as per taste
  • Water - 1 cup
  • Oil - ½ tsp
DIRECTIONS:
Step 1 In a pressure cooker add the barley grits with 1 cup of water and pressure cook it over a medium flame till 2 whistles. Once done allow the barley grits to come come to room temperature. Step 2 Heat ½ tsp oil in a non-stick pan on a medium flame. Step 3 Add the mustard seeds and when they begin to crackle add the urad dal and peanuts, cook for a minute.  Step 4 Add the chopped onions and saute till they become translucent. Add the grated ginger and chopped chilli, Mix well. Step 5 Put in the mix veggies( chopped carrot, french beans, peas) and salt and allow it to cook for a minute. Step 6 Now add the barley grits into the pan and mix well. Keep stirring as barley may stick to the pan. Cook for about 2 minutes.  Step 7 Once cooked add the chopped coriander and give it a stir. Step 8 Serve in a bowl and squeeze some lemon juice on top of it.
Recipe Title: Barley Upma
Recipe Category: Breakfast
Recipe Views: 57
Recipe Type: Veg
Recipe Kcal:

Energy 242 (kcal), Protein 8.2 (g), Carbohydrate 36 (g), fat 5.7 (g).





Khyati's
Health-O-Meter Says:

Barley is one of the healthiest cereal, it contains soluble fiber and beta-glucan that keeps hunger pangs at bay. Also, it is a low GI food, which makes it suitable for diabetics. It also has a very chewy, pasta-like consistency. Besides this barley claims to be an excellent source of molybdenum, manganese, and selenium. Barley is also a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.

INGREDIENTS:
  • Barley grits (Broken Barley) - 2 tbsp
  • Mixed veggies(chopped carrot, beans, peas) - ½  cup 
  • Urad dal - 1 tbsp
  • Mustard seeds - 1 tsp
  • Peanut - 1 tsp
  • Finely chopped Onion -½  
  • Finely chopped tomato - ½ 
  • Grated ginger - 1 tsp 
  • Finely chopped green chilli - 1
  • Lemon Juice (squeeze on top) - as per taste
  • Coriander Leaves - for garnishing
  • Salt - as per taste
  • Water - 1 cup
  • Oil - ½ tsp
DIRECTIONS:
Step 1 In a pressure cooker add the barley grits with 1 cup of water and pressure cook it over a medium flame till 2 whistles. Once done allow the barley grits to come come to room temperature. Step 2 Heat ½ tsp oil in a non-stick pan on a medium flame. Step 3 Add the mustard seeds and when they begin to crackle add the urad dal and peanuts, cook for a minute.  Step 4 Add the chopped onions and saute till they become translucent. Add the grated ginger and chopped chilli, Mix well. Step 5 Put in the mix veggies( chopped carrot, french beans, peas) and salt and allow it to cook for a minute. Step 6 Now add the barley grits into the pan and mix well. Keep stirring as barley may stick to the pan. Cook for about 2 minutes.  Step 7 Once cooked add the chopped coriander and give it a stir. Step 8 Serve in a bowl and squeeze some lemon juice on top of it.

Copyright ©2024 Balancenutrition.in .All Rights Reserved.

Barley Upma - BY KHYATI RUPANI

10 FEB 2018
VIEWS 57

RELATED RECIPES

Fresh Veggies Egg White Mug

A very healthy and quick recipe to prepare. It is packed with the goodness of protein from the egg whites and colourful vegetables providing us with different vitamins and minerals. Another plus point is, it is low in fat too which makes it a perfect recipe for people who want to shed some kilos. Also, flax-seeds provide healthy fats and soluble fiber.

Quinoa Breakfast Porridge

The fiber in quinoa can help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. Fruits boast many potential health benefits, including improved digestion, a healthy heart, and a strong immune system. 

Idiyappam

Brown rice is a good source of minerals such as magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6 and manganese. Brown rice is high in fiber is known to aid in weight loss. Oats are a good source of beta-glucan which is proven effective in lowering blood cholesterol and blood sugar levels. The carrot adds colour to the recipe and also is rich in vitamins and minerals, also improves vision. Flaxseeds help slow down glucose metabolism and lower cholesterol levels. The omega-3 fatty acids in this super food also reduce inflammation, lower blood pressure.