BARLEY AND VEGETABLES

Easy one pot meal

In India, there is a dish know as upma, this is my own version of that dish. It's an easy one pot meal that is quick to make. Other grains can be substituted for the barley, sometimes I use cracked wheat or quinoa or corn, just adjust the amount of water and cooking times for these alternative grains. Any vegetables can be used in this recipe. Choose from any of these vegetables: beets, zucchini, peas, green beans, okra, corn, eggplant, leafy greens or your favorite veggies.

Serves 2

1 Tablespoon of ghee

1/4 to 1/2 teaspoon cumin seeds

1/4 to 1/2 teaspoon coriander seeds, crushed

1/8 teaspoon black pepper

1/2 to 1 inch fresh ginger, grated

1/4 cup chopped onion (optional)

1/2 of a zucchini, chopped

1/2 cup fresh peas

1/2 teaspoon salt (or more to taste)

1/2 cup cracked barley (looks like cracked wheat)

1 1/2 cups water, boiled and kept hot

fresh, chopped cilantro for garnish

lime or lemon juice for taste

Prepare veggies by washing and cutting.

Add ghee to large saucepan and warm on medium heat.

Add cumin, black pepper, coriander and cook until golden.

Add grated ginger and cook until golden.

Add chopped onion and salt; cook until soft. 

Add prepared vegetables and sauté until al dente.

Add cracked barley, stirring to coat the barley with the ghee and vegetables.

Allow barley to roast a bit (maybe 2-4 minutes) stirring occasionally to prevent it from burning.

Carefully add boiling water.

Cook until all of the water is absorbed. 


Garnish with chopped, fresh cilantro and squeeze some lemon or lime on top.

 

+1 301-683-8815

©2019 by Wise Woman Ayurveda