Barley Haleem (inspired by the traditional Pakistani dish Haleem)

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Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1.5 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories369 kcalMonounsaturated Fat3.3 g
Protein17.6 gPolyunsaturated Fat1.9 g
Bean Protein15.4 gTotal Carbohydrate63.7 g
Fat6.0 gDietary Fibre9.4 g
Saturated Fat0.6 gViscous Fibre1.8 g
(1 serving – 200 g): 1/4 recipe

Barley Haleem (inspired by the traditional Pakistani dish Haleem)

Difficulty: Intermediate Prep Time 10 min Cook Time 50 min Total Time 1 hr Servings: 4 Calories: 369 kcal (per serving)

Description

Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1.5 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Ingredients

Instructions

  1. In a large pot, bring water to a boil. Add lentils and barley in the pot and cook on medium heat, cover with a lid and cook until soft for approximately 20 minutes.

  2. Once barely and lentils are cooked, blend* them in a food processor until smooth.

  3. In a large pot on medium heat, heat canola oil and sauté onions for 3-5 minutes.

  4. To the onions, add cumin seeds, minced ginger, minced garlic, water, psyllium husk, ground cumin, and salt. Cook for approximately 3-5 minutes or until spices are fragrant.

  5. Add blended barley and lentil mixture to the pot and simmer for 15-20 minutes.

  6. Garnish with fresh chopped cilantro if desired and serve warm.

Note

  • Add water to the blender when blending cooked lentils and barley if needed.
  • * Step 2 to blend the barley and lentils is optional. If you do not blend, it will be chunkier instead of a smooth texture.
  • Leftovers can be refrigerated for up to a week.
Keywords: Plant Protein, Viscous Fibre, Oils (MUFAs)

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