indianEasyveganvegetariandairy freesoy free
Barley Porridge
RATING
0.0/5
TASTE SCORE
8/10
A hearty and wholesome breakfast porridge made with pearl barley, creamy soy milk, and sweet apple. Topped with crunchy walnuts and nutritious flax seeds, it's a perfect start to the day, especially for a heart-healthy diet.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
201
201
CALORIES · 1 SERVING
Protein5g · 10%
Carbs31g · 62%
Fat8g · 36%
Fiber7g
Sugar8g
Saturated fat1g
Cholesterol0mg
Sodium6mg
Potassium225mg
Phosphorus123mg
METHOD · 4 STEPS
Cook the barley
- Rinse 1/2 cup of pearl barley thoroughly under cold water.
- In a medium pot, combine the rinsed barley and 2 cups of water.
- Bring the water to a rolling boil over high heat.
- Reduce the heat to low, cover the pot, and let it simmer for 30-35 minutes until the barley is tender.
- Drain any excess water from the pot.
TIPSoaking the barley for a few hours or overnight can significantly reduce the cooking time.Simmer the porridge
- Return the pot with the cooked barley to medium-low heat.
- Pour in 2 cups of soy milk, then add the diced apple, 1 tsp of cinnamon powder, 2 tsp of grated jaggery, and a pinch of salt.
- Stir everything together well.
- Allow the porridge to come to a gentle simmer and cook for 5-7 minutes, stirring occasionally, until it thickens and the apple pieces become soft.
TIPStir frequently, scraping the bottom of the pot, to prevent the soy milk from scorching.Finish with toppings
- Take the pot off the heat.
- Stir in the 2 tbsp of ground flax seeds until well combined.
- Divide the porridge equally into 4 serving bowls.
- Sprinkle the chopped walnuts over each bowl.
TIPFor a richer flavor and crunchier texture, lightly toast the walnuts in a dry pan for a minute before using them as a topping.Serve the porridge warm
Enjoy this wholesome and creamy porridge immediately for the best texture and taste.
PRO TIPS
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can use a mix of half soy milk and half water to cook the barley from the start.
- 2Feel free to swap the apple with other fruits like pear, banana (added at the end), or berries.
- 3If you don't have jaggery, you can use maple syrup or date syrup as a natural sweetener.
- 4This porridge can be stored in an airtight container in the refrigerator for up to 3 days. Reheat on the stove with a splash of soy milk to loosen it up.
QUESTIONS?
Frequently asked questions
Yes, barley porridge is very healthy. It's an excellent source of dietary fiber, particularly beta-glucan, which is known to help lower cholesterol. The addition of walnuts and flax seeds provides healthy fats and omega-3s, making it a heart-friendly breakfast.
PAIRS WELL WITH
Complete meals featuring this recipe
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