Wednesday, February 16, 2011

Oil Free Barley Pulav

Barley could be used as a substitute for rice.The low Glycemic Index of Barley helps in weight management.The digestion is slower hence one's tummy can be full atleast for 4 hours

Ingredients:

Barley - 1 cup
Onion (finely chopped) - 1
Green Chilly (sliced) - 1 or 2
Ginger Garlic Paste - 1/2 Tea Spoon
Peas - 1/2 cup
Carrot and Beans (Together) - 1/2 cup
Fat Free Curd - 1/4 cup
Garam Masala - 1/2 Tea Spoon
Chilly Powder - 1/2 Teaspoon
Salt - 1 Teaspoon

Masala Preparation

Elachi - 3 pieces
Cinnamon Stick - 1 small piece
Cloves - 2 pieces
Fenugreek (Methi seeds) - 1 Teaspoon

Grind all the above items together without adding water.It might be coarse doesn't matter


Green Paste Preparation

Corriander Leaves - 1/2 bunch
Mint Leaves - 1/2 bunch

Clean both of them. chop it and grind well adding little water to give a thick paste

Method:

  1. Take onions and Green.Add water till onions get immersed.This is to avoid the charing of onions.Fry it
  2. Add little turmeric to it and Ginger Garlic paste.Mix it well
  3. Add the Masala Powder and mix it
  4. Mix the Green Paste in it
  5. Now add the peas, Carrot and Beans
  6. Add Garam Masala Powder and Chilly Powder and mix it
  7. Add curd and mix it well
  8. Add 2 1/2 cups of water.Let it boil well
  9. Add one spoon of salt
  10. Mix well, add Barley and transfer it to a pressure cooker and leave 2 whistles
  11. Barley pulav is ready
  12. Serve with Raitha (made out of Fat Free Curd)