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Diabetes recipe: Barley idli

Miss eating idli? Try this barley-based idli that is great for diabetics.

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.

Ingredients

cup barley (Jau)

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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.

  1. Wash and soak the barley separately in a bowl in enough water for 2 hours. Drain and keep aside.
  2. Combine the parboiled rice, urad dal, fenugreek seeds and barley in a mixer and blend to smooth paste using approx. 1 cups of water.
  3. Transfer the paste into a deep bowl, add the salt and mix well.
  4. Cover it with lid and keep the batter aside to ferment for 4 hours.
  5. After fermentation mix the batter well once again.
  6. Wet the idli moulds with little water and pour spoonful of the batter into each of the Idli moulds.
  7. Sprinkle few mixed vegetables over each idli.
  8. Steam in an idli steamer for 12 min or till they are cooked.
  9. Repeat steps 7 to 9 to make more idlis.

Serve immediately with sambhar.

Nutritive values per serving

Energy: 35 kcal

Protein: 1.3 gm

Carbohydrates: 7.4gm

Invisible fat: 0.1 gm

Fibre: 0.6 gm

Image source: Shutterstock

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