Barley Flakes Pulao

A few days back, I was making a list of whole grains in my pantry, I had jotted down that I had some rolled barley flakes. So I went ahead and googled for some ideas and information. I came across a few sites where it was mentioned that barley flakes don't get soggy upon cooking with water in sharp contrast to oats. I found this bit of information very interesting and useful as well.

I experimented with this pulao and found the texture to be similar to Poha (atukulu/beaten rice). It was immensely liked by my older one and my husband felt it was bland to his taste. I will take up on his suggestion that if it is made spicier then he would have it next time. :) 

This is diabetic friendly and has a healthy dose of protein, fiber and iron. So here is the recipe to good health and for day 2 of BM#14.

Ingredients - 

Rolled Barley Flakes 1/2 cup
Mixed Vegetables 1 cup (carrots, beans, corn and peas)
Onions chopped 1/4 cup
Garlic minced 1 tsp
Salt as needed
Turmeric 1/4 tsp
Garam Masala/Chana Masala 1/4 tsp
Coriander-Cumin Powder 1/4 tsp
Lemon Juice as needed
Seasoning (Oil 2 tsp, Cumin Seeds 1/4 tsp)

Barley Flakes Pulao

Method Of Preparation -

Dry roast the barley flakes until they are light brown in color.

In a 4 cup microwave safe bowl, add 1 cup of water and the barley flakes and microwave on high for 5 min checking up in between after 3 min. Leave it untouched for a couple of minutes.

In a heated saute pan, add oil and cumin seeds. After the cumin seeds are brown, saute the garlic and onions until they are golden brown.

Boil the mixed vegetables separately and add them to the sauteed onions.

Sprinkled turmeric, coriander-cumin powder, salt, red chilli powder and garam masala and mix well.

Transfer the cooked barley flakes in to the vegetable mixture and saute till the moisture is evaporated. 

Remove from fire and squeeze in some lemon juice and enjoy with some raitha.

Check to see what the fellow marathoners are cooking for BM #14. 

Sending this to "HITS ~Fiber Rich Foods" happening at Spicy Treats.

Preparation Time 20 min
Serves 1-2
Posted by Harini R on Saturday, March 17, 2012

19 comments

  1. sangee vijay Says:
  2. i never tasted this barley flakes,sounds so healthy n tasty...
    Spicy Treats
    OnGoing Event:kitchen Chronicles - Summer Splash
    Ongoing Event : HITS~Fiber Rich Foods

     
  3. Jayanthi Says:
  4. It's looking so delicious and healthy Harini. I love eating pulao as you get the goodness of vegetables in a single dish, added to that Barley doesn't need any introduction to its health benefits. Excellent Choice of ingredients!!!

     
  5. very healthy and delicious pulao..awesome recipe!!
    Spicy-Aroma

     
  6. Kanan Says:
  7. i never tasted this barley flakes. it must be tasty. I will try some time

     
  8. Love your version with cumin powder and garlic.. would definitely try..
    I have another version on my space..

     
  9. Srivalli Says:
  10. Harini, now that's really one colourful plate!

     
  11. vidhas Says:
  12. Very healthy and yummy barley pulao.

     
  13. Ms.Chitchat Says:
  14. Mmmmmm,interesting. Apart from the regular medicinal use of barley,this sounds too good.

     
  15. wonderful so so helathy pulao..loads of nutrients..

     
  16. Very interesting and tempting recipe.. looks absolutely inviting.. thanks for the wonderful recipe.. :)
    Indian Cuisine

     
  17. Rasi Says:
  18. have never tasted barley.. have been quite speculative of the taste.. This colorful dish makes me want to try this :)

    Ongoing Event : I'm The Star

     
  19. Shobha Says:
  20. This is something nice..with all the veggies...would love to try it out.

     
  21. Aarthi Says:
  22. so healthy pulav

     
  23. Preeti Garg Says:
  24. awesome healthy recipe

     
  25. Kalyani Says:
  26. very healthy and unusual recipe Harini !


    Kalyani
    Sizzling Tastebuds
    Event : Holi Fest – Colourful Palette
    Event : Bake Fest # 5

     
  27. That is a lovely healthy recipe. Additon of veges must have tasted great!!1

     
  28. PJ Says:
  29. A very healthy recipe but I have never used this...

     
  30. very intresting never use barley flakes good one harini.

     
  31. Suma Gandlur Says:
  32. Good one. How much time does it take for the flakes to cook on stovetop?

     
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