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Savory Barley and Cranberry Porridge
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ELLICSR Kitchen
Savory Barley and Cranberry Porridge
Page Content
Skill Level
Intermediate
Preparation Time
25 minutes
Total Time
65 minutes
Servings
6
Cost Per Serving
$0.94
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Ingredients
Recipe Ingredients
1 cup
Pigeon Peas or Navy Beans
3/4 cup
Pot Barley
4 cups
Vegetable Stock or Chicken Stock
1/2 cup
Onion, small dice
2 cloves
Garlic, minced
3/4 cup
Carrot, small dice
1 cup
Mushrooms, sliced
1/2 cup
Fresh or Frozen Cranberries
2 Whole
Bay Leaf
1 piece
Cinnamon Stick
1 tbsp
Fresh Thyme, finely chopped
1 1/2 tbsp
Olive Oil
1/2 tsp
Sea Salt and Freshly Ground Black Pepper
Directions
Cooking Directions
Soak beans overnight if possible or cover in boiling water and allow to sit for 1 hour.
Rinse barley.
Heat oil in a large pot over medium heat and sauté the onions, garlic, mushrooms and carrot until soft.
Add the barley, beans, vegetable stock, cranberries, bay leaves, cinnamon and thyme. Bring to a boil then reduce to simmer for 40 minutes.
Most of the liquid should be absorbed and have the consistency of a porridge. Season with salt and pepper to taste.
Nutrition
Image Two
PDF Image of Savory Barley and Cranberry recipe
Nutrition Facts
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.