Barley Porridge with Raspberries
Barley Porridge with Raspberries - Satisfying evening meal to stave off nighttime hunger pangs
Healthy, because
Even smarter
Nutritional values
The mild-sweetish barley grains contain a lot of silicic acid, which strengthens connective tissue, hair and nails. Raspberries gently stimulate digestion with their pits and they contain the substance rutin, which ensures healthy blood vessels.
If you use frozen raspberries, it is best to mix them with the sugar first and let them thaw while the porridge is boiling.
(Percentage of daily recommendation)
| Calorie | 215 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 356 mg | (9 %) | ||
| Calcium | 232 mg | (23 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 23 mg |
Ingredients
- Ingredients
- ¾ cup
- 1 Tbsp Pearl barley (about 20 grams)
- 1 pc Vanilla bean
- 3 Tbsps Raspberries (about 25 grams)
- 1 tsp cane sugar
Kitchen utensils
Preparation steps
Boil milk in a pot with 50 ml (approximately 1/4 cup) of water and stir in the barley.
Split the vanilla bean lengthwise, scrape out the seeds and add pod and seeds to the barley mixture.
Cook over low heat until barley is tender, about 25 minutes, stirring occasionally and adding more water as needed.
Meanwhile, mix together raspberries and sugar in a small bowl.
Crush the raspberries with a fork. Remove vanilla pod from the porridge and stir in the crushed berries. Allow to cool slightly and check temperature before feeding.
