Get upto 5 calls with your Nutritionist instead of 3 on all 90-day online diet programs!  Get Unlimited in-app Chat Access & a 30-day maintenance program FREE!             Contact us: 9820455544 / 9152419847 to know more!

Barley Upma

VIEWS 3970

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:
3970
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: 3970
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 ©2023 Balancenutrition.in .All Rights Reserved.

Barley Upma - BY KHYATI RUPANI

10 FEB 2018
VIEWS 3970

RELATED RECIPES

Paneer Moong Chilla

Green gram or moong dal can be eaten in many forms. It can be soaked and made into a dal/chilla or sprouted to make sprouted moong salad/sandwich etc. Chillas are easy to make and less time-consuming. Moong dal not only helps in weight loss but also benefits the metabolism, immune system and protects against fatal diseases. This recipe can be eaten as a healthy breakfast/snack. It is a filling and healthy option.

Mixed Fruit Chia Seed Breakfast Bowl

Mix fruit chia seed breakfast bowls are a perfect way to include good fats,fiber, protein, iron and antioxidant in your diet. Chia seeds are high in omega 3 fatty acids which help increase the HDL cholesterol. Helps in weight loss as it provides satiety.

Easy Oatmeal

Oatmeal provides glucose, the fuel on which muscles works on. Oatmeal is a superfood that is packed with carbs, proteins, and minerals. Oats is complete pre-workout food for those who hit the gym (1-2 hours before the workout.) Oats settle well without giving you a bloated feeling and takes time to digest thereby keeping you satiated for longer slowly releasing sugar into the bloodstream.