Barley and Vegetable Porridge

By: Admin Date: 01-Dec 2021 Reading Time: 4 Mins

Barley and Vegetable Porridge is a wholesome, hearty dish perfect for a nutritious breakfast or a light meal. Packed with vegetables and seasoned with aromatic spices, this porridge is both flavorful and filling. The combination of barley and moong dal adds a rich, creamy texture, making it a comforting option for any time of the day.

For a Serving Size of Two:

Ingredients:

60 grams barley
40 grams moong dal (yellow split gram)
40 grams diced carrots
40 grams peas
40 grams chopped bell peppers
40 grams chopped spinach
20 grams chopped onions
2 cloves garlic, minced
1 teaspoon cumin seeds
½ teaspoon turmeric powder
½ teaspoon black pepper
Salt to taste
1 tablespoon olive oil
600 ml vegetable broth or water
Fresh coriander leaves for garnishing

Procedure:

Rinse 60 grams of barley and 40 grams of moong dal under cold water and soak them for at least 30 minutes to an hour.
Dice the carrots, chop the bell peppers and spinach, and finely chop the onions. Mince the garlic cloves.
In a large pot, heat 1 tablespoon of olive oil over medium heat.
Add 1 teaspoon of cumin seeds and let them sizzle for a few seconds. Add the finely chopped onions and minced garlic. Sauté until the onions become translucent.
Add the diced carrots, peas, and chopped bell peppers to the pot.
Stir well and cook for about 5 minutes until the vegetables start to soften.
Drain the soaked barley and moong dal, then add them to the pot.
Stir in the ½ teaspoon turmeric powder, ½ teaspoon black pepper, and salt to taste.
Pour in 600 ml of vegetable broth or water.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 30-40 minutes, or until the barley and moong dal are cooked and the porridge has thickened. Stir occasionally to prevent sticking.
In the last 5 minutes of cooking, add the chopped spinach and stir it into the porridge until wilted.
Once the porridge is ready, ladle it into bowls. Garnish with fresh coriander leaves.

Nutritional Benefits:

This porridge is a nutritional powerhouse, combining the goodness of barley, moong dal, and a variety of vegetables. Barley is high in fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health.
Moong dal is a great source of plant-based protein and essential amino acids, making it ideal for muscle repair and growth.
The assortment of vegetables, including carrots, peas, bell peppers, and spinach, contributes vitamins, minerals, and antioxidants that support immune function, skin health, and overall well-being.
This dish is not only nutritious but also satisfying, making it a perfect addition to a balanced diet.

Nutritional Information: