Healthy Barley Upma: Quick & Easy Breakfast Recipe
2 hours 15 minutes
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About Healthy Barley Upma: Quick & Easy Breakfast Recipe
Start your day with this nutritious and flavorful Barley Upma! This recipe uses pearl barley for a delightful twist on a classic South Indian breakfast. I was introduced to the amazing OoMugi barley from GoIndiaOrganic, and it's become a staple in my kitchen.Barley is packed with fiber, promoting digestive health and helping to regulate blood sugar levels. It's also a great source of nutrients and contributes to overall well-being. This quick and easy recipe is perfect for busy mornings.Beyond the health benefits, the slightly nutty flavor of barley adds a unique depth to this Upma, making it a delicious and satisfying breakfast choice. Prepare to be amazed by how simple and rewarding this recipe is!
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Recipe Time & More
Prep2 hours
Cook15 minutes
Total2 hours 15 minutes
Ingredients
Barley & Liquids
Vegetables
- 1/2 cup Onion finely chopped
- 1/2 cup Bell Peppers capsicum, finely chopped
- 1/2 cup Beans finely chopped, green
- 1/2 cup Carrot finely chopped
Spices & Seasoning
- 1 tsp Mustard Seeds
- 1 tbsp Pigeon Peas black gram, split pigeon peas, white split
- Salt to taste
- 1 tbsp Lemon Juice freshly squeezed
Garnish
- A few Curry Leaves fresh
Instructions
Prepare the Barley
- Soak 1 cup of pearl barley in 2 cups of water for 1-2 hours. Pressure cook until 2 whistles or until tender.
Tempering the Spices
- Heat 1 tbsp of oil in a pan. Add 1 tsp of mustard seeds and let them splutter. Add 1 tbsp of urad dal and sauté until it turns light brown.
Sauté the Vegetables
- Add the chopped onion, bell pepper, green beans, and carrot to the pan. Sauté for about 5 minutes, until the vegetables are slightly softened. Add salt to taste.
Combine and Cook
- Add the cooked barley to the pan and mix well with the vegetables. Cover the pan and cook for 5-6 minutes, allowing the flavors to meld.
Finish and Serve
- Stir in the lemon juice. Garnish with fresh curry leaves. Serve hot and enjoy your healthy and delicious Barley Upma!
Recipe Notes
Expert Tips for the Best Barley Upma
- For a creamier Upma, you can add a splash of milk or coconut milk at the end.
- Feel free to customize the vegetables based on your preference. Other options include peas, spinach, or potatoes.
- If you don't have a pressure cooker, you can cook the barley in a pot on the stovetop, adding more water as needed.
- Soaking the barley beforehand significantly reduces the cooking time and improves its texture.
Recipe Video
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Recipe Nutrition
Calories: 402kcalCarbohydrates: 82gProtein: 16gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 38mgPotassium: 705mgFiber: 20gSugar: 7gVitamin A: 6540IUVitamin C: 56mgCalcium: 65mgIron: 5mg
Richa Gupta
Articles: 214
3 Comments
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This is wonderful! Can’t wait to taste it.
Looks so flavorful! Thanks for posting.
I’m eager to make this recipe!