Directions:
- For the crockpot method: Mix the first four ingredients (barley, quinoa, salt and water) and cook on low overnight.
- For the stovetop method: Combine the first four ingredients in a saucepan. Bring to a boil. Then simmer covered for about 40 minutes, until all the water is absorbed.
- For both methods continue from here: Fluff with a fork and put into serving dishes.
- Add sweetener, dried fruits and spices, as desired. Basically, as you would like for oatmeal. Similar. Serve with milk or yogurt if desired.
- For Vegan omit the milk and yogurt or sub non dairy milk such as soy milk.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 159.62 Kcal (668 kJ) | ||
| Calories from fat | 15.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.74g | 3% | |
|---|---|---|---|
| Sodium | 32.79mg | 1% | |
| Potassium | 223.6mg | 5% | |
| Total Carbs | 30.39g | 10% | |
| Sugars | 0.23g | 1% | |
| Dietary Fiber | 5.4g | 22% | |
| Protein | 5.74g | 11% | |
| Iron | 2mg | 11% | |
| Calcium | 41.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 56.74 Kcal (238 kJ) | ||
| Calories from fat | 5.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.62g | 3% | |
|---|---|---|---|
| Sodium | 11.65mg | 1% | |
| Potassium | 79.49mg | 5% | |
| Total Carbs | 10.8g | 10% | |
| Sugars | 0.08g | 1% | |
| Dietary Fiber | 1.92g | 22% | |
| Protein | 2.04g | 11% | |
| Iron | 0.7mg | 11% | |
| Calcium | 14.7mg | 4% | |
* 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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