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Soak the barley
Soak the barley in water for 1-2 hours.
- Serving Size 1 Medium Cup (200 g)
- Calories160.4 kcal
- Carbs26.5 g (106.1 kcal)
- Protein6.0 g (23.8 kcal)
- Fats3.4 g (30.4 kcal)
Barley daliya recipe
Barley Pulao is highly nutritious recipe packed with vitamins and minerals.The goodness of vegetables makes it a preferred choice to be included in the meal plan .
Cooking time: 20 minutes
Serves: 6 persons
Ingredients
Barley
200 Grams
French beans country
50 Grams
Peas fresh
100 Grams
Carrot orange
100 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
10 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cumin seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
5 Grams
Water
600 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Bay leaves
1 Grams
Instructions
1
2
Saute the spices
In a pressure cooker, add 1 teaspoon oil, and heat on medium flame, now add a bay leaf, cardamom, and cumin seeds and allow it to sizzle.
3
Add chopped vegetables
Next, add chopped onion and saute it till it is translucent. Add ginger-garlic paste, green chilies, carrots, beans, and chopped tomatoes, coriander leaves, sauté it for two minutes.
4
Add powdered spices
Continue to saute for 3–4 minutes. Add salt, spices- turmeric powder, garam masala powder, and red chili powder, and mix them.
5
Pressure cook it
Now add soaked barley and mix well. Add 2 cups of water and close the pressure cooker. Pressure cook the pulao for 4 whistles and turn off the flame.
6
Serve it
Allow the pressure to release naturally. Transfer it to a plate and serve hot with raita.
Nutrition Label
Barley daliya
- Serving Size1 Medium Cup (200 g)
- Calories160.4 kcal
- Carbs26.5 g
- Fiber8.5 g
- Sugar1.8 g
- Protein6.0 g
- Fat3.4 g
- Saturated fat0.6 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat1.2 g
- Cholesterol0.0 mg
- Sodium341.2 mg
Also Known As
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Barley daliya | Badami Chaler Sabji Polao | Bhura chaval vegetable pulao | Brown rice vegetable pulao |
|---|---|---|---|---|
| Calories | 160.4 kcal | 201.4 kcal | 201.4 kcal | 201.4 kcal |
| Carbs | 26.5 g | 31.8 g | 31.8 g | 31.8 g |
| Protein | 6 g | 4.8 g | 4.8 g | 4.8 g |
| Fat | 3.4 g | 6.1 g | 6.1 g | 6.1 g |
| Fiber | 8.5 g | 4.5 g | 4.5 g | 4.5 g |
| Sugar | 1.8 g | 2 g | 2 g | 2 g |
| Sodium | 341.2 mg | 350.9 mg | 350.9 mg | 350.9 mg |
| Cholesterol | 0 mg | 0.2 mg | 0.2 mg | 0.2 mg |
