Healthy & Flavorful Barley Upma with Roasted Peanuts & Veggies
2 hours 20 minutes
1139 reads
About Healthy & Flavorful Barley Upma with Roasted Peanuts & Veggies
Craving a healthy and flavorful breakfast that's ready in a flash? This Healthy Barley Upma is a delightful twist on a South Indian classic, offering a symphony of textures and tastes that will awaken your senses.Made with wholesome OoMugi barley, crunchy roasted peanuts, and vibrant vegetables like capsicum and carrots, this Upma is a nutritional powerhouse. It's quick, easy, and incredibly versatile—perfect for a warm breakfast or repurposed into savory wada, idli, or even a comforting soup.Imagine nutty barley mingling with fresh veggies and aromatic spices. This Upma is a truly satisfying and energizing meal that will tantalize your taste buds and leave you feeling fantastic.
Stop Thinking About What to Cook Every Day
Weight loss, PCOS, and Healthy Eating, all planned out for you. Just follow the plan and cook. From ₹399.
Recipe Time & More
Prep2 hours
Cook20 minutes
Total2 hours 20 minutes
Ingredients
Barley
- 1 cup Barley oomugi barley
Vegetables
- 1/4 cup Bell Peppers chopped
- 1/4 cup Carrot chopped and grated
Spices & Flavorings
- 1 tsp Mustard Seeds
- 1 tbsp Gram black, or white split, split black gram
- 1.5 tsp Salt or to taste
- 1 tbsp Lemon Juice or to taste
- 2 Curry Leaves for garnish and tempering
Other
- 1/4 cup Peanuts roasted
- 2 tsp Vegetable Oil
Instructions
- Soak the barley grains in 2 cups of water for 2 hours. This helps soften the barley and reduce cooking time.
- Pressure cook the soaked barley with 2 cups of water and salt for 10 minutes on low heat. This ensures the barley is perfectly cooked and tender.
- Heat 1 teaspoon of oil in a pan. Add the mustard seeds and let them splutter. This releases their aromatic flavor.
- Add the curry leaves and urad dal to the pan. Sauté until the dal turns golden brown. This adds a nutty aroma and a pleasant crunch.
- Add the chopped capsicum and carrots to the pan. Sauté for 2 minutes, or until the carrots are slightly tender.
- Add the cooked barley to the pan and mix well. This combines all the flavors and textures beautifully.
- Cover the pan and cook for 3 minutes, or until any remaining water evaporates. This helps the flavors meld together.
- Squeeze in the lemon juice. This adds a bright, citrusy note that balances the other flavors.
- Garnish with fresh curry leaves and roasted peanuts before serving. This adds a final touch of flavor, aroma, and visual appeal.
Recipe Notes
Good To Know
- For extra tang and a burst of color, stir in a handful of halved cherry tomatoes or a squeeze of fresh lemon juice just before serving.
- If you prefer a softer, porridge-like consistency, add a splash of hot water towards the end of cooking and cover the pan for 2-3 minutes to allow the barley to absorb more moisture.
- To make this dish vegan and add a protein boost, toss in some pan-seared tofu cubes or cooked chickpeas right after the barley is cooked.
- Leftover upma can be shaped into small patties and pan-fried with a touch of oil to create crunchy barley cutlets for a quick snack or lunchbox addition.
Expert Tips
- Toasting the barley grains in a dry pan before cooking enhances their nutty flavor and aroma.
- Adjust the amount of liquid based on your desired consistency. For a creamier upma, add more water or broth.
- Experiment with different vegetables like grated carrots, finely chopped beans, or peas to add more flavor and nutrients.
Storage Instructions
- Store leftover upma in an airtight container in the refrigerator for up to 3 days.
- Reheat gently in a pan with a little water or in the microwave.
Related Posts You May Like
-
-
-
Crispy Beet Green Chips with Roasted Peanuts
1076 reads
-
-
Vermicelli Veg Upma (Semiya Upma)
1044 reads
-
Recipe Nutrition
Calories: 337kcalCarbohydrates: 42gProtein: 10gFat: 16gPolyunsaturated Fat: 4.8gMonounsaturated Fat: 9.6gSodium: 855mgFiber: 7gSugar: 2g
Suman Prakash
Articles: 49
5 Comments
Leave a Reply
You must be logged in to post a comment.
Such a beautiful dish! Can’t wait to try it.
Absolutely fantastic! Thanks for the recipe.
This looks so tasty! Thank you.
Such a flavorful dish! Can’t wait to taste it.
Absolutely delicious! Can’t wait to try it.