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Boiled barley looks deceptively similar to rice, which makes it a great rice substitute. But what makes it better than rice is that it has almost nine times more fibre than rice! In fact, of all the whole grains, barley is the king when it comes to fibre content. It is commonly known as jau in India and is one of the rare ancient grains that is being consumed to this day. Read about the health benefits of barley. From a diabetes perspective, barley is a wonder grain because of its low glycaemic index. A study conducted by the Agricultural Research Service at the Diet and Human Performance Laboratory in Beltsville, barley fared better than the traditional breakfast favourite oats. Dietician Geeta Shenoy shares a nutritious recipe, barley-based recipe which puts an interesting twist on another breakfast favourite, the idli.
cup barley (Jau)
1 cup parboiled rice (ukada chawal)
cup urad dal (split black lentils)
tsp fenugreek seeds (methi); salt to taste
cup chopped boiled, mixed vegetables (carrot, French beans)
Method: 1.wash & soak parboiled rice, urad dal and fenugreek seeds in a deep bowl in enough water for 2 hrs. Drain and keep aside.
Serve immediately with sambhar.
Nutritive values per serving
Energy: 35 kcal
Protein: 1.3 gm
Invisible fat: 0.1 gm
Fibre: 0.6 gm
Image source: Shutterstock
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