Barley Porridge with Apple and Walnuts
A warm, comforting breakfast porridge made with hearty barley, creamy soy milk, sweet apples, and crunchy walnuts. A perfect heart-healthy start to your day, packed with fiber and flavor.
For 2 servings
Cook the barley.
- In a medium saucepan, combine the rinsed pearl barley and water.
- Bring to a boil over high heat.
- Once boiling, reduce the heat to low, cover, and simmer.
TIPRinsing the barley removes any excess starch and ensures a cleaner taste.Simmer until tender.
Let the barley simmer for 20-25 minutes, or until it's tender and has absorbed most of the water.
Add milk, apple, and spices.
Stir in the soy milk, diced apple, cinnamon powder, and a pinch of salt. Increase the heat to medium.
Simmer to a creamy consistency.
Bring the mixture back to a gentle simmer and cook, stirring occasionally, for another 5-7 minutes. The porridge will thicken, and the apples will soften.
TIPStir more frequently towards the end to prevent the porridge from sticking to the bottom of the pan.Serve the porridge.
Divide the warm porridge between two bowls. Top with chopped walnuts and a drizzle of honey before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a quicker breakfast, soak the barley in water overnight. This can reduce the initial cooking time by about 10 minutes.
- 2Use a crisp apple variety like Gala, Honeycrisp, or Fuji, as they hold their shape well when cooked.
- 3Feel free to add other spices like a pinch of nutmeg or cardamom along with the cinnamon for more warmth.
- 4This porridge is great for meal prep. Store leftovers in an airtight container in the fridge for up to 3 days. Reheat on the stove with a splash of soy milk.
Adapt it for your goals.
Vegan
This recipe is naturally vegan. For a strict vegan diet, simply replace the honey with maple syrup or agave nectar.
high proteinHigh protein
Stir in a scoop of your favorite plant-based protein powder along with the soy milk for an extra protein boost to start your day.
gluten freeGluten free
Barley contains gluten. For a gluten-free version, substitute the barley with quinoa flakes or certified gluten-free rolled oats, adjusting the cooking time as needed.
kid friendlyKid friendly
Dice the apples smaller and ensure walnuts are finely chopped for younger children. You can also stir in a spoonful of applesauce for extra sweetness.
Why this is on our healthy list.
Supports Heart Health
Barley is rich in beta-glucan, a type of soluble fiber that has been shown to help reduce LDL (bad) cholesterol levels. Walnuts provide omega-3 fatty acids, further supporting cardiovascular health.
High in Dietary Fiber
With fiber from barley, apples, and walnuts, this porridge promotes digestive health, helps maintain stable blood sugar levels, and keeps you feeling full and satisfied.
Good Source of Plant-Based Protein
Soy milk and walnuts contribute plant-based protein, which is essential for muscle repair and overall body function, making this a well-rounded breakfast.
Frequently asked questions
Yes, barley porridge is very healthy. Barley is an excellent source of dietary fiber, particularly beta-glucan, which is known to help lower cholesterol. Combined with apples, soy milk, and walnuts, this breakfast is rich in fiber, plant-based protein, and healthy fats.