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Barley and Sprouted Lentils Pulao – Protein-Rich, High-Fibre, One-Pot Recipe

Barley and Sprouted Lentils Pulao – Protein-Rich, High-Fibre, One-Pot Recipe

What to make for dinner is always a challenge. We want something quick, easy, wholesome, and something light too. Sometimes it feels like a lot of pressure. I understand. We all sail on the same boat. And that’s why I want to make your life easier by sharing some delicious dinner recipe ideas.

This barley lentil pulao is perfect for lunch and dinner too. It needs a little bit of preparation but trust me, it doesn’t take much of your time and energy. It is protein-rich, low-carb, highly nutritious. This recipe contains the goodness of barley (jau), three different kinds of lentils, and some whole spices. It is nourishing, wholesome, light, and very tasty. You must try it today!

What is Barley?

Barley is one of the first cultivated cereal grains that is grown in temperate climate regions. It is used to make bread, beverages, pulao, stews, and many other dishes. These grains are available in many forms in the market – flour, broken, pearled, and hulled. Barley is rich in vitamins and minerals and provides fiber too. It is a source of vital nutrients like iron, magnesium, potassium, zinc, and calcium.

Consuming whole grains regularly has many other health benefits too. For example, including whole grains in your diet may reduce the risk of obesity, diabetes, heart disease, and other chronic health problems.

In Hindi, it is called jau.

Barley
Barley

Is Barley gluten-free?

No. Barley is not gluten-free and that is why it is not recommended to people who are on gluten-free diets.

What are the benefits of lentils?

Lentils belong to the legume family. They are a rich source of proteins and fibers. They also contain vitamin B, iron, and potassium. Lentils are quick and easy to prepare and that is why they make an excellent source of proteins all over the world. Soaking them before cooking increases the absorption of certain nutrients and helps in faster cooking too.

Sprouting lentils increases their nutritional value even more.

How do I sprout my lentils?

The best way of sprouting at home is something I learned from my father when I was a kid. We used to have sprouts almost every day. And watching a lentil go from grain to developing roots was always very fascinating. It still is! And he had a very simple and effective way of sprouting.

  1. Soak lentils overnight or for 6 to 8 hours.
  2. Wash 2 to 3 times with water.
  3. Place them in a damp cloth and tie a knot tightly.
  4. Hang it in your kitchen and keep the cloth damp. Or my preferred way is to put it in an air-tight container and keep it in a warm place (preferably inside the oven).
  5. After a day, you will notice tiny sprouts. And in just 2 days, they will grow a lot.
Sprouts
Sprouted Lentils

How to cook Barley?

Rinse barley two to three with some water.

In a saucepan, add barley (one part) and water (two parts). Add some salt to taste. Cook on high flame till it comes to a boil. Once it starts boiling, simmer the flame, cover it, and let it cook till all the water is absorbed. Once it is done, let it cool down and then fluff using a fork. Fry it with some veggies, make salads, or simply enjoy it with some dal (just like you eat rice).

Is this recipe vegan?

Yes. Of course.

This barley lentil pulao recipe is vegan because all the ingredients used in this recipe are plant-based. Generally, some ghee is added in pulao at the end for some extra flavor but I don’t add it.

This pulao tastes good with some curd on the side and if you are a vegan, you can use plant-based curd too.

How to serve barley pulao?

You can serve this pulao with curd or Beetroot Raita. This pulao tastes very good with Amla Fry, Instant Chilli Pickle, or Cranberry Pickle.

Barley and lentils pulao
It contains barley, sprouted lentils like black chana, green mung, masoor chilka dal, whole spices, onion, and coriander.

Can we store Barley Lentil Pulao?

You can refrigerate this barley lentil pulao for up to 2 to 3 days. Heat it up while serving.

Easy Swaps

  1. Vegetables: Add any vegetable of your choice like potato, carrot, capsicum, cauliflower, etc.

More Dinner Recipes – just as good

  1. Green Moong Dal Pulao
  2. Chilli Peanut Ramen
  3. Vegan Spinach Basil Pesto Pasta
  4. Quinoa Lentil Pulao
  5. Andhra Style Curd Rice

Now grab all the ingredients because you are ready to make this delicious barley lentil pulao for your lunch or dinner. It is quick, easy, and very tasty.

If you like the recipe, please share the photo on Instagram and tag us too @thefearlesscooking. We love to see your recreation of our recipes.

Happy Cooking 🙂

Love from us

Richa

Barley and Sprouted Lentils Pulao – Protein-Rich, High-Fibre, One-Pot Recipe

Nutritious. Protein-Rich. Vegan.

The goodness of barley, lentils, and some whole spices - this recipe is something that you would want to try again and again. It's delicious, nourishing, and absolutely light which makes it a perfect dinner companion. TRY IT!

3

Servings

5 min

Prep Time

20 min

Cook Time

25 min

Total Time


Ingredients

Steps

Pulao Recipe
  1. Heat oil in a large saucepan. 
  2. Add whole spices - bay leaves, cloves, black peppercorns, star anise, black cardamom, and green cardamom. Saute for a few seconds. 
  3. Keep the flame on medium to prevent burning.
  4. Add cumin seeds and let them sizzle for a few seconds or until they turn brown. Keep stirring. 
  5. Add chopped onions and saute until they turn translucent. It would take around two minutes.
  6. Add sprouted lentils, barley, green chili, water, and salt to taste. Mix everything well and let it come to a boil on high flame. 
  7. Taste some water from the pan to check if the salt is good enough or not. Add more if needed.
  8. Once the water starts to boil, lower the flame, cover the pan, and let it cook until the water is absorbed and the barley is well cooked. It would take around 15 minutes. 
  9. Once it is done, remove it from the flame. Let it rest for 5 minutes. 
  10. Serve hot but before that garnish with some coriander leaves. It tastes best with some curd on the side. 
Notes
  1. Wash barley two to three times before cooking. Soaking helps in faster cooking. 
  2. 2. You can soak, wash, and sprout all the lentils together. Read the instruction on the blog on how to sprout lentils faster. 
  3. 3. You can use soaked lentils too, without sprouting. 

FAQs

What is Barley?
+
Barley is one of the first cultivated cereal grains that is grown in temperate climate regions. It is used to make bread, beverages, pulao, stews, and many other dishes. These grains are available in many forms in the market – flour, broken, pearled, and hulled. Barley is rich in vitamins and minerals and provides fiber too. It is a source of vital nutrients like iron, magnesium, potassium, zinc, and calcium. Consuming whole grains regularly has many other health benefits too. For example, including whole grains in your diet may reduce the risk of obesity, diabetes, heart disease, and other chronic health problems. In Hindi, it is called jau.

Is Barley gluten-free?
+

No. Barley is not gluten-free and that is why it is not recommended to people who are on gluten-free diets.


What are the benefits of lentils?
+
Lentils belong to the legume family. They are a rich source of proteins and fibers. They also contain vitamin B, iron, and potassium. Lentils are quick and easy to prepare and that is why they make an excellent source of proteins all over the world. Soaking them before cooking increases the absorption of certain nutrients and helps in faster cooking too. Sprouting lentils increases their nutritional value even more.

How do I sprout my lentils?
+
The best way of sprouting at home is something I learned from my father when I was a kid. We used to have sprouts almost every day. And watching a lentil go from grain to developing roots was always very fascinating. It still is! And he had a very simple and effective way of sprouting.
  1. Soak lentils overnight or for 6 to 8 hours.
  2. Wash 2 to 3 times with water.
  3. Place them in a damp cloth and tie a knot tightly.
  4. Hang it in your kitchen and keep the cloth damp. Or my preferred way is to put it in an air-tight container and keep it in a warm place (preferably inside the oven).
  5. After a day, you will notice tiny sprouts. And in just 2 days, they will grow a lot.

How to cook Barley?
+
Rinse barley two to three with some water. In a saucepan, add barley (one part) and water (two parts). Add some salt to taste. Cook on high flame till it comes to a boil. Once it starts boiling, simmer the flame, cover it, and let it cook till all the water is absorbed. Once it is done, let it cool down and then fluff using a fork. Fry it with some veggies, make salads, or simply enjoy it with some dal (just like you eat rice).

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