Pearled barley upma or semolina upma: What is healthier
What's the story
A beloved Indian breakfast gets a healthy upgrade! Move over, semolina; there's a new grain in town for upma.
This article delves into the why and how of switching to pearled barley upma, emphasizing its superior nutritional benefits.
It strives to demystify this wholesome alternative, empowering readers to enhance their diets with a whole grain packed with fiber, vitamins, and minerals.
Nutrition profile
Nutritional benefits of pearled barley
Pearled barley is a whole grain packed with fiber, vitamins, and minerals.
Unlike semolina, which is refined and stripped of some nutrients, pearled barley offers soluble fiber beneficial for lowering cholesterol levels and regulating blood sugar.
One cup of cooked pearled barley provides a substantial six grams of fiber, while semolina only offers one gram.
Preparation ease
Cooking time considerations
A common myth is that pearled barley takes too long to cook.
Yes, it takes longer than semolina, but we are talking about 30 to 40 minutes here, not hours.
Even that can be shortened though.
Want to shorten the cooking time for pearled barley? Soak the grains overnight or use a pressure cooker!
This way, it won't feel like such a time commitment when preparing meals.
Recipe adaptation
Versatility in recipes
Pearled barley upma is as adaptable to different flavors as the classic semolina upma.
It can be made with a variety of vegetables, nuts, and spices for added taste and nutrition.
The slightly chewy texture of the grain brings a pleasant contrast to the dish, making it a great choice for those who want to switch things up from the regular upma texture.
Budget-friendly option
Cost-effectiveness
The price of pearled barley is similar to semolina, so it won't burn a hole in your pocket if you decide to eat it regularly.
A kg of pearled barley is priced between $3-$4, which is in the same range as that of semolina.
So, not only your health, but your pocket would also be happy if you switch to a healthier option like pearled barley upma.
Daily diet integration
Incorporating into daily diet
Incorporating pearled barley into your daily diet doesn't have to stop at making upma.
It can be used in salads, soups, and even desserts.
By starting with familiar dishes like upma, individuals and families can slowly get used to its taste and texture before trying other recipes that incorporate this nutritious grain.