Healthy Barley Upma with Creamy Yogurt Dip: A South Indian Twist
50 minutes
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About Healthy Barley Upma with Creamy Yogurt Dip: A South Indian Twist
This recipe transforms the classic South Indian breakfast Upma into a healthier, more nutritious delight using barley instead of traditional semolina. The nutty, chewy barley is perfectly complemented by a vibrant mix of toasted nuts, seeds, and dried fruits, creating a satisfying and flavorful meal.This Barley Upma is not only delicious but also a fantastic way to increase your fiber and protein intake while reducing refined carbs. The creamy yogurt dip adds a refreshing contrast, making it a perfect choice for a light yet filling breakfast or a healthy lunch option.I personally love this alternative to traditional Upma; it's a game-changer for anyone looking for a nutritious and energizing start to their day! The recipe is easy to follow and incredibly versatile; feel free to adjust the nuts and fruits based on your preferences.
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Recipe Time & More
Prep20 minutes
Cook30 minutes
Total50 minutes
Ingredients
- 400 gm Barley oo mugi
- 2 tbsp Olive Oil
- 2 Vegetable Stock litres
- 1 tbsp Fennel Seeds saunf, toasted
- 1 tbsp Sesame Seeds toasted
- 1 tsp Cumin Seed toasted
- 1 Lemon juice and zest
- 1/2 bunch Mint Leaves chopped
- 5 tbsp Pistachios toasted and roughly chopped
- 5 tbsp Raisin or dates dry dates mixed
- 1 Olive Oil drizzle
- Pepper or salt salt and
- 1 tsp Tahini or paste
- 100 gm Yogurt
- 1 pinch Chili Powder red
- 1 tsp Oregano Flakes
- 4 Garlic flakes crushed
- Carrot & tomatoes for salad, cabbage, cucumber
Instructions
Prepare the Barley
- Rinse the barley under cold water. In a heavy-bottomed pan, dry roast the barley for 2-3 minutes until lightly fragrant.
- Add olive oil and toast for another minute. Pour in the vegetable stock, bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the barley is about 90% cooked.
- Stir in the toasted fennel seeds, sesame seeds, and cumin seeds.
- Add salt and pepper to taste.
Finish the Upma and Make the Dip
- Stir in the chopped pistachios, raisins (or dates), lemon juice, lemon zest, and chopped mint. Drizzle with olive oil.
- In a separate bowl, whisk together the yogurt, tahini, red chili powder, oregano flakes, and crushed garlic. Mix well.
Serve
- Serve the barley upma warm. Serve alongside your favorite salad and the creamy yogurt dip.
Recipe Notes
Expert Tips for the Best Barley Upma
- For a richer flavor, use homemade vegetable stock.
- Toasting the seeds enhances their flavor and aroma. Be careful not to burn them.
- Adjust the amount of red chili powder in the yogurt dip to your preferred spice level.
- Feel free to experiment with other nuts, seeds, and dried fruits to customize your Upma. Cranberries, chopped almonds, or sunflower seeds would all be delicious additions.
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Recipe Nutrition
Calories: 397kcalCarbohydrates: 56gProtein: 8gFat: 17gPolyunsaturated Fat: 5.1gMonounsaturated Fat: 10.2gFiber: 8gSugar: 2g
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3 Comments
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Such a scrumptious dish! Thank you.
Looks so wonderful! Thanks for posting.
What a delicious recipe! Thanks for posting.