Barley Upma | Upma Recipes

Barley is one of the super whole grains which has loads of health benefits. I recently discovered pressed barley or barley flakes which is so easy to be added or replaced to the regular dishes made at home. Pressed barley can be substituted for rolled oats or quick cooking oats or poha(aval). You can find it in any Asian supermarket. It has a slightly nutty texture with an amazing taste and above all very healthy. I also make barley pongal, substituting barley for rice.

Ingredients:
Pressed Barley - 1 1/2 cups
Onion - chopped fine - 1/2 cup
Curry leaves - a few
Oil - 2 tbsp
Mustard seeds - 1/2 tsp
Urad dhal - 1/2 tsp
Green chilli - 2 or 3 - slit lengthwise
Turmeric powder - 1/4 tsp
Lemon juice - 1 tbsp

Method:
Cover barley flakes in water just until covered. Soak for 15 to 30 minutes and drain any extra water. If the barley is not soft enough, cook in a microwave oven for about one minute. Heat oil in a kadai and add the mustard seeds. Add urad dhal, curry leaves and green chilli. Add the chopped onions and turmeric powder. Saute until the onions turn translucent and add salt and the barley flakes. Mix and let the barley cook in medium heat. When done, add the lemon juice, remove from heat and mix. Serve hot.

Sending this to Healing Foods - Whole grains event by Siri; Healthy Protein and Fiber Whole Grains by Anu; Fast Food not Fat Food event by Priya and Vardhini.