Sunday, August 8, 2010

BARLEY UPMA



Upma is not what my family would eagerly await for breakfast, but when they tasted this, the reaction was totally different. They wanted another helping.......I am so happy i tried this, very tasty

Intake of barley helps us to maintain your overall health in the long term. These whole grains are rich in protein, vitamins, minerals and amino acids essential for our health. Barley is one of the richest sources of both soluble and insoluble fiber, so gives me all the reasons to cook this regularly

INGREDIENTS
Barley                        1 cup

Onion                        1

Tomato                      1

Beans                        few

Carrot                       1

capsicum                  1

Oil                          2tsp

Mustard                  1 tsp

Black gram dal        1 tsp

Asafoetida              a pinch

Green chillies           2( finely cut without the seeds)

Salt                         to taste


PREPARATION


Soak the barley for 8 to 10 hours

Drain it. Transfer it to a vessel. Add 1/4 cup of water. If you want it mushy, add more water

Cook the barley in the cooker( iIcooked it till 5 whistles)

Cut all the vegetables finely

In a pan take 2 tsp oil and add mustard seeds, ural dal, chillies .

When the mustard splutters add onions, capsicum,carrot, beans and tomato and fry till for few minutes

Now add the cooked barley

Add the required amount of salt and squeeze a lemon in it and cook it for another 5 minutes with the lid closed.

Garnish with curry leaves and coriander leaves

Tasty barley upma which is very healthy is ready to be served