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A tasty alternative from steel-cut oats. This heart-healthy barley porridge is low in sugar, high in fiber, and taste! It can also be made with pearl barley.
Ingredients
- ½ cup hulled barley
- 1 cup water
- 2 Golden Delicious apples – peeled, cored, and diced
- 2 cups water, or more if needed
- 2 teaspoons brown sugar
- 1 teaspoon ground cinnamon
- 1 teaspoon butter
- 1 teaspoon lemon juice
- ¼ teaspoon ground nutmeg
- ¼ teaspoon salt
- ½ cup chopped walnuts
Directions
Step 1
Place barley in a bowl and add 1 cup water; soak for 2 hours or overnight. Drain.
Step 2
Combine drained barley, apples, 2 cups water, brown sugar, cinnamon, butter, lemon juice, nutmeg, and salt in a saucepan; bring to a boil. Reduce heat to medium-low and simmer until barley and apples are softened and water is absorbed, adding more water if needed, about 1 hour. Remove saucepan from heat and stir walnuts into barley.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 230 | |
| % Daily Value * | |
| Total Fat11g | 15% |
| Saturated Fat2g | 9% |
| Cholesterol3mg | 1% |
| Sodium163mg | 7% |
| Total Carbohydrate30g | 11% |
| Dietary Fiber7g | 24% |
| Total Sugars10g | |
| Protein5g | |
| Vitamin C4mg | 22% |
| Calcium38mg | 3% |
| Iron2mg | 8% |
| Potassium232mg | 5% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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