Directions:
- Heat oil in large pot and add mustard seeds.
- Cook 60 seconds or till they start to pop.
- Add onions and garlic - cook till soft.
- Stir in ground coriander and turmeric - cook one minute more.
- Add barley and stir till well coated.
- Add stock, bring to the boil.
- Simmer on low for 25 minutes, stir occassionally.
- Add red lentils and simmer for another 20 minutes.
- Add cauliflower and peas and cook about 10 minutes till vegetables are tender and nearly all liquid is absorbed.
- Fluff the grains with a fork.
- Stir through coriander and season to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 401.6 Kcal (1681 kJ) | ||
| Calories from fat | 58.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.48g | 10% | |
|---|---|---|---|
| Sodium | 553.61mg | 23% | |
| Potassium | 1439.39mg | 31% | |
| Total Carbs | 65.66g | 22% | |
| Sugars | 8.53g | 34% | |
| Dietary Fiber | 20.02g | 80% | |
| Protein | 21.52g | 43% | |
| Vitamin C | 72.2mg | 120% | |
| Iron | 6.5mg | 36% | |
| Calcium | 136.5mg | 14% | |
| Amount Per 100 g | |||
| Calories | 84.57 Kcal (354 kJ) | ||
| Calories from fat | 12.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.37g | 10% | |
|---|---|---|---|
| Sodium | 116.59mg | 23% | |
| Potassium | 303.13mg | 31% | |
| Total Carbs | 13.83g | 22% | |
| Sugars | 1.8g | 34% | |
| Dietary Fiber | 4.22g | 80% | |
| Protein | 4.53g | 43% | |
| Vitamin C | 15.2mg | 120% | |
| Iron | 1.4mg | 36% | |
| Calcium | 28.7mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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