Mankind Specialities
Barley Pulao

Barley Pulao

Recipe Details:

Ingredients

Per Serving
  • Barley (jau): ¼ cup
  • Paneer cubes: 1 tbsp
  • Vegetable stock: ½ cup
  • Onion, finely chopped: 1 tbsp
  • Carrot, diced: 1 tbsp
  • Button mushrooms, sliced: 1 tbsp
  • Celery, chopped: 1 tsp
  • Fresh coriander leaves, chopped: 1 tsp
  • Garlic, minced: ½ tsp
  • Lemon juice: 1 tsp
  • Oil: 1 tsp
  • Salt and pepper: to taste

Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm

*tsp = teaspoon, tbsp = tablespoon

Method

  • Wash barley 2–3 times and set aside.
  • Heat oil in a pressure cooker. Add minced garlic and cook for 1 minute. Add onions and fry until light pink.
  • Add carrots and mushrooms, cook for another minute. Add washed barley and mix well.
  • Add coriander, celery, and paneer cubes. Pour in vegetable stock, season with salt and pepper.
  • Cover and cook on high flame for 2 whistles. Let the pressure release naturally.
  • Check if barley is tender. If needed, cook for 5 more minutes on low flame. Add lemon juice before serving.
  • Serve hot with fresh curd.

Benefits

  • Barley, a low glycemic index grain rich in soluble fiber, helps maintain steady blood sugar levels and supports digestion.
  • This nutrient-packed dish combines quality protein from paneer with essential vitamins and minerals from vegetables for overall health.

Nutritional Value per serving

Calories (kcal) Carbohydrates (g) Proteins (g) Fats (g)
270.15 40.04 6.91 9.15

Reference:

  • Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
  • Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
  • Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
  • US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

Disclaimer:

The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.

*Images used are for representation purpose only.

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