Barley Pulao ~ Diabetic Friendly Recipe

Pearl Barley Pulao

Pearl Barley Pulao is a delicious and nutritious dish that you can enjoy as a main meal or a healthy side dish. This recipe is perfect for those who are looking to incorporate more whole grains into their diet. It is packed with flavors and nutrients, making it a great option for anyone, including those with diabetes. Let’s dive into the ingredients and instructions for making this tasty dish!

Ingredients:

1. 1 cup pearl barley
2. 2 cups water
3. 1 tablespoon oil
4. 1 teaspoon cumin seeds
5. 1 onion, finely chopped
6. 1 green chili, slit
7. 1 tablespoon ginger-garlic paste
8. 1 teaspoon turmeric powder
9. 1 teaspoon red chili powder
10. 1 cup mixed vegetables (carrots, peas, beans)
11. Salt to taste
12. 2 cups vegetable broth
13. Fresh cilantro for garnishing

Instructions:

1. In a saucepan, add water and pearl barley. Bring it to a boil and let it simmer until the barley is cooked and tender. Drain the excess water and set aside.
2. In a large skillet, heat oil and add cumin seeds. Let them sizzle for a few seconds.
3. Add the chopped onion and green chili. Saute until the onion becomes translucent.
4. Next, add ginger-garlic paste and saute for a minute until the raw smell disappears.
5. Now, add turmeric powder, red chili powder, and mixed vegetables. Cook for a few minutes until the vegetables are slightly tender.
6. Add cooked pearl barley, salt, and vegetable broth. Mix well and cover the skillet with a lid. Let it simmer for about 10-15 minutes.
7. Once the flavors have melded together, garnish with fresh cilantro.

Enjoy this nutritious Pearl Barley Pulao as a delicious and filling meal. It pairs well with raita or a side salad. The combination of pearl barley and vegetables adds a wonderful texture and taste to this dish, making it a wholesome option for those with diabetes.

Preparation time:

This recipe takes approximately 30 minutes to prepare.

Servings:

This recipe serves 4 people.

Nutrition Facts:

Here is the approximate nutritional information for one serving of Pearl Barley Pulao:

• Calories: 250
• Protein: 6g
• Fat: 5g
• Carbohydrates: 47g
• Fiber: 9g
• Sugar: 4g
• Sodium: 400mg

Tips:

• You can customize this recipe by adding your favorite vegetables.
• Feel free to adjust the spices according to your taste preferences.
• If you prefer a more protein-rich option, you can add cooked chicken or tofu to the pulao.
• Make sure to rinse the pearl barley thoroughly before cooking to remove any impurities.

FAQs:

Q: Can I use brown rice instead of pearl barley?

A: Yes, you can replace pearl barley with brown rice. However, the cooking time may vary.

Q: Can I make this pulao in an Instant Pot?

A: Yes, you can cook pearl barley pulao in an Instant Pot. Follow the instructions for sauteing in the Instant Pot, then pressure cook for about 15 minutes.

Q: Can I freeze the leftovers?

A: Yes, you can freeze the leftover pulao for up to 3 months. Just make sure to store it in an airtight container.

Enjoy this delicious and nutritious Pearl Barley Pulao as a wholesome addition to your diabetes-friendly diet. It’s a great way to enjoy the flavors of barley and vegetables while taking care of your health!