World Heart Day - Rediscover Barley
Barley is a whole grain that is not commonly used in Indian cooking. As far as nutrition is concerned, this centuries-old grain contains vitamins and minerals and most importantly is packed with fiber.
The fiber in Barley is made up of both soluble and insoluble fiber. Soluble fiber is known to help in lowering blood cholesterol and hence can reduce the risk of heart disease and is also beneficial in slowing the absorption of sugar from the bloodstream and is helpful in maintaining the blood sugar levels among diabetics. The insoluble fiber can help lower the risk for certain cancers mainly colon cancer.
You can use barley in lieu of rice, ‘rava’/semolina or even sabudana/tapioca in Indian cooking. Here is an easy upma recipe. Adding mixed vegetables to this not only improves the taste, but also increases the nutrition and the fiber content.
Barley Upma with Mixed Vegetables
Ingredients:
- Barley – 1 cup (wash and keep aside)
- Water – 4 cups
- Onion – ½(finely chopped)
- Ginger- 1” piece( finely minced)
- Mixed Vegetables(carrot,peas,beans) – 1 /2 cup(finely chopped)
- Tomato- 1 big (finely chopped)
- Green chilies – 1-2nos. (slit length wise)
- Salt – to taste
- Cilantro/coriander leaves-2 tbsp (finely chopped)
For Tempering:
- Mustard seeds – 1/2 tsp.
- Urad dal – 1/2 tsp.
- Curry leaves – a few
- Oil – 2 tsp.
Method:
- Heat the oil in a pressure cooker, when it’s hot, add the mustard seeds and the urad dal. When mustard seeds start to splatter add the curry leaves and ginger.
- Add the chopped onions and stir till they turn translucent. Then add the tomatoes and the mixed veggies and stir for another 5 minutes.
- Add the water, salt, barley and mix well. Pressure cook till one whistle. Then reduce the flame and simmer for another 2-3 minutes.
- When the pressure drops, open and mix well.
- Garnish with cilantro leaves and serve as such or with chutney.
Check out our "Popular Recipes" Section for more healthy recipes.
Eat To Your Heart's Content!
SwetaUchil-Purohit, Dietitian
