This barley porridge with blueberries is inspired by Talbeenah – a whole grain porridge prepared with ground barley, milk, honey and dates. I added oven roasted blueberries and walnuts to it. Barley has several nutritional benefits. It is rich in Beta Glucan, the same fiber that is in oats.
Beta Glucan is well known for its cholesterol lowering effect. It is very beneficial for intestinal health. It provides bulk for regularity and facilitates the production of short chain fatty acids that maintain a healthy colon. When consumed regularly as part of a healthy diet, it can be protective against heart ailments, cancers, diabetes and such. Barley has been shown to promote better blood sugar control and insulin response.
And I cannot say enough about the antioxidant rich blueberries and walnuts, that are an excellent source of omega-3 fatty acids, phytonutrients, antioxidants and known for its anti-inflammatory potential.
And this wholesome and healthy barley porridge when topped with the nutrient rich blueberries, walnuts and a drizzle of honey is sure to give you a healthy, tasty and happy start to take on the challenges of the day and enjoy it!!
While we are talking about porridge, here is a tantalizing savory version that uses some barley – Methi Chicken Khichda.
BARLEY PORRIDGE WITH BLUEBERRIES
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- 1/4 cup pearl barley coarsely ground
- 1/2 cup water (or milk)
- 1 cup milk reduced fat
- 1 tablespoon walnuts chopped
- 1 tablespoon dates chopped
- 2 tablespoons blueberries or more (oven roasted)
- honey to taste
Process barley in coffee/nut grinder until it is slightly coarse.
Dissolve barley in water and mix it well. Cook the mixture just briefly.
Add 1 cup of milk and cook it on medium just like cooking steel cut oats. More milk may be added for the desired consistency.
Meanwhile roast the blueberries in a single layer in an oven-proof baking dish at 400°F for about 8-10 minutes, until the blueberries just start to release their juices.
Sprinkle the walnuts and dates. Spoon over the blueberries with its juices.
Drizzle with honey to taste.
Servings: 1 Serving Size: One bowl of porridge
Calories 393, Total Fat 10 g (Saturated Fat 4 g, Polyunsaturated Fat 3 g, Monounsaturated Fat 2 g), Cholesterol 20 mg, Sodium 120 mg, Potassium 571 mg, Phosphorus 334 mg, Total Carbohydrate 67 g, Dietary Fiber 7 g, Sugars 24 g, Protein 13 g