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Barley Upma

VIEWS 3398

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.

  • 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
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.


10 FEB 2018
VIEWS 3398


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