Savory Barley and Cranberry Porridge

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Skill Level
Preparation Time 25 minutes Total Time 65 minutes
Servings 6 Cost Per Serving $0.94
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1 cupPigeon Peas or Navy Beans
3/4 cupPot Barley
4 cupsVegetable Stock or Chicken Stock
1/2 cupOnion, small dice
2 clovesGarlic, minced
3/4 cupCarrot, small dice
1 cupMushrooms, sliced
1/2 cupFresh or Frozen Cranberries
2 WholeBay Leaf
1 pieceCinnamon Stick
1 tbspFresh Thyme, finely chopped
1 1/2 tbspOlive Oil
1/2 tspSea Salt and Freshly Ground Black Pepper


  1. Soak beans overnight if possible or cover in boiling water and allow to sit for 1 hour.
  2. Rinse barley.
  3. Heat oil in a large pot over medium heat and sauté the onions, garlic, mushrooms and carrot until soft.
  4. Add the barley, beans, vegetable stock, cranberries, bay leaves, cinnamon and thyme. Bring to a boil then reduce to simmer for 40 minutes.
  5. Most of the liquid should be absorbed and have the consistency of a porridge. Season with salt and pepper to taste.


  • Pulses such as lentils are low on the glycemic index (GI). This means they provide sustained energy that can help manage blood sugar levels. In the short term, low GI foods can improve mood, concentration and energy levels. Regularly eating low GI foods helps control weight, and prevent and manage type 2 diabetes. 
  • Lentils are rich in nutrients such as iron, folate and potassium, needed for healthy red blood cells and to control blood pressure.
  • Freekeh is a Middle Eastern whole grain made from roasted green wheat. Because the wheat is picked while it is green, it is higher in vitamins and minerals than typical whole wheat. Freekeh also has the same amount of protein and fibre as quinoa.