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Monday, 30 January 2017

Mindful Eating- Cracked Wheat & Barley Puliyogare.

This one is totally new invention for me with my two favourites Grains-Barley and Cracked Wheat.
Barley is a very versatile cereal grain and is known to have rich nutritional content -molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
Cracked wheat is primarily a wheat product made from whole raw wheat kernels which are made into small pieces which resemble rice grains. As the name suggest cracked wheat is made from whole wheat berries, hence it carries a great deal of nutrition and fibre. The rich outer bran and the germ of the wheat are what makes it so healthy. For this reason, it is often added to healthy diets, especially those eaten by people who are concerned about heart health.
Barley is chewy in texture so for those people who haven't taste barley yet, this will be a new addition to the palette. Cracked wheat is just like rice in texture when cooked. :)



Preparation Time-20 mins (included the time taken to boil the barley and cracked wheat).

Cook time-10 mins

Total time-30 mins.

Cuisine-Breakfast/Lunch/Dinner

Recipe-Twisted South Indian

Serves- 2 adults

THE WHAT?

Ingredients

1 cup cracked wheat
½  cup barley grains
½ cup roasted peanuts
½  onion chopped
1 tsp black mustard seeds
4 cloves of garlic finely chopped
2 green chili finely chopped
few curry leaves
MTR masala puliogare powder
Cilantro leaves finely chopped for garnishing.
salt as per taste

THE HOW?

  • Boil cracked wheat and barley together on medium heat. Water should be added with caution. Just enough to immerse the grains and 1/2 inch above the grains.
  • Once boiled, take them out in a container, allow to cool and refrigerate. Next morning you will find the grains to be separated and dry which is exactly how we want to make this Puliogare.


  • Take a non-stick wok, add two tsp oil. Once heated, add black mustard seeds. Wait for it to crackle. Now add crushed garlic, curry leaves and green chili.  Add chopped onions and sauté them for a minute.
  • Now add barley and cracked wheat grains to it. mix well while on medium heat.
  • Once the grains have become tender add the MTR Puliogare powder masala. Mix well. Cover with a lid and allow to cook for five more minutes. Be careful to keep stirring occasionally.
  • This entire process should take you not more than 7-10 minutes.  Garnish with roasted peanuts, cilantro and serve. 

Things to remember
Barley and cracked wheat can become mushy if excess water is added. That will ruin the entire preparation. This process is the most crucial hence ensure only 1/2 inch of water above the grains while putting it to boil.

The MTR Puliogare powder already has salt in it. Add more as per your taste.You can also add lemon drops to get more of the tangy kick.

If making this for kids, omit the green chili and balance the spice.

This is a twisted South Indian recipe and not the authentic original Puliogare. The flavours are great and easy to cook and nutritionally healthier option.



Author-Namrata

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