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 Benefits of Barley, Jau
  Last Updated : Jun 16,2022






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Benefits of Barley (Jau), Indian healthy barley recipes

While barley known as Jau in India has recently started gaining importance in Indian cuisine. A part of Cereal food group, this grain has gained highest importance in the form of barley water. However it forms a part of many soups, salad and curries too.

Nourishing Barley Soup

Nourishing Barley Soup

To suit the palate of Indians, we have used it more creatively to make delicacies like Barley Idli, Barley and Moong Dal Khichdi and Mysore Barley Dosa. Once you have had a sneak preview at its Nutrition facts and comprehended its array of beneficial nutrients, do try out these recipes. They are truly wholesome!

Barley Vegetable Khichdi

Barley Vegetable Khichdi

9 Health Benefits of Barley

1. Heart Healthy : A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart. 

2. Welcome Weight Management : With that high a fiber count coupled with almost no fat and high protein, barley qualifies as a weight managing grain. It satiates you for long hours. Barley, per se, is quite bland an ingredient. Pair it with fresh veggies and an appetizing dressing to make a healthy salad lunch bowl as we have done in Barley Feta and Spinach Salad. 

Chick Pea, Mushroom and Barley Salad with Balsamic Dressing

Chick Pea, Mushroom and Barley Salad with Balsamic Dressing

3. Dodge Diabetes : The beta glucan – a type of fiber present in barley assists blood sugar management and prevents that instant spike in blood sugar levels. Try the Barley Vegetable Soup and Barley Khichdi – our tried and tested recipes created especially for diabetics. 

Mushroom Barley Soup Recipe , Healthy Vegan Soup

Mushroom Barley Soup Recipe , Healthy Vegan Soup

4. Benefit Bones : Calcium (18.2 mg), phosphorus (150.5 mg) and protein (8.05 g) all work together to promote bone strength. They form the pillar of our body. 

5. Gift for Gut : The best gift for gut is fiber, which barley has in plenty. Barley works like probiotic to benefit the friendly bacteria in the digestive tract and aids in smooth bowel movements. This grain promotes regularity of digestive tract and helps prevent constipation. 

6. Curb Cancer : Lignans are the phytonutrients barley abounds in. These work to reduce inflammation and stress and fight the cancer cells. One of these new lignans is termed enterolactone, which is known to help prevent breast and other hormonal cancers. 

7. Support Skin Radiance : The anti-inflammatory properties of barley, fights skin infection and acne while promoting skin glow and sheen. Moreover it is also a good source of selenium – a nutrient which fosters skin elasticity and prevent wrinkles. 

Coconut Barley Soup

Coconut Barley Soup

8. Handles High Blood Pressure : The B vitamins (thiamine, riboflavin and niacin) along with magnesium and potassium have been identified in supporting nerve health and lowering high blood pressure. Try out our wide range of recipes created using barley. However observe restriction in adding salt, as it’s high in sodium. Adding too much salt may increase the sodium levels and may negate the effects of the former nutrients in controlling blood pressure. 

9. Promote Pregnancy Health : This is a no-brainer. Now that you are aware of all the nutrients that barley holds, it is sure to foster a healthy pregnancy. It offers all important nutrients like protein, fiber, magnesium, calcium, B vitamins etc. to support fetal growth. Sipping on barley water is also a delightful way to overcome pregnancy induced nausea.

Nutritive Information for Barley:

½ Cup of raw barley is about 70 grams

RDA stands for Recommended Daily Allowance.

Energy - 235 calories

Protein – 8.05 g

Carbohydrate – 48.7 g

Fat – 0.91 g

Fiber – 2.73 g

See full nutritional details of Barley in Barley glossary


Barley Key

Barley – A grain merely

Abounds in nutrients fairly

Add it to your pantry surely

Cook with it smartly !

benefits of barley jau

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barley feta and spinach salad recipe | Indian pearl barley with spinach and feta | healthy Mediterranean spinach and barley salad | with 33 amazing images. barley feta and spinach salad recipe | Indian pearl barley with spinach and feta | healthy Mediterranean spinach and barley salad is a cardio tonic which is a wise pick for one and all. Learn how to make Indian pearl barley with spinach and feta. To make barley feta and spinach salad, combine all the ingredients along with the dressing in a deep bowl and toss well. Serve immediately or refrigerate and serve chilled. Salads are a boon for health conscious people. Easy and quick to make, they are tasty and bursting with good health. A scrumptious salad like the Indian pearl barley with spinach and feta is filling enough to keep yo going for hours and avoid binge eating. Cooked barley is combined with feta cheese cubes, juicy greens and crunchy veggies, not to forget a dash of lemon juice and olive oil for a flavour boost. We have thrown in some black olives to give the barley feta and spinach salad an exotic touch and a memorable taste. This healthy Mediterranean spinach and barley salad can be enjoyed as a nourishing meal with a hot bowl of soup. With enough fibre, it is good for the gut and the protein helps to boost metabolism. vitamin C and vitamin A act as immune boosters and help reduce inflammation in the body. Feta cheese lends calories, but phosphorus which helps in bone strengthening process. Diabetics, weight-watchers and heart patients can include this healthy salad in their menu. Have a go with other salad combinations with barley, like Barley and Corn Salad and Chick Pea, Mushroom and Barley Salad with Balsamic Dressing. Tips for barley feta and spinach salad. 1. Feta cheese cubes can be replaced with paneer cubes. 2. You can carry the salad and the dressing in separate containers and keep them refrigerated. Just before serving, mix and toss well. Enjoy barley feta and spinach salad recipe | Indian pearl barley with spinach and feta | healthy Mediterranean spinach and barley salad | with step by step photos.
2.  
 by Tarla Dalal
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barley khichdi recipe | jau khichdi | barely vegetable khichdi | healthy barley khichdi | with 20 amazing images. barley khichdi also known as jau khichdi is a great variation to the traditional Indian khichdi made of dal and rice. This barely vegetable khichdi is made mainly of barley and healthy mixed vegetables. Barley khichdi is easy to make a one pot dinner and a one dish meal. Lazy day? This is my go-to dish. Lunch, supper or dinner; if you want a simple meal in a hurry, look no further than a barley khichdi. This is the homeliest meal after a tiring day. Barely is cheap and easily available in India and you can add your own mix of healthy vegetables to this healthy barley khichdi. If you don’t want to add zucchini then just drop it. Use whatever vegetables are available at home. This jau khichdi is quick and easy to make. To make barley khichdi, firstly pressure cook barley and keep aside. Further, to temper take olive oil in a deep non stick pan. We have used olive oil but you can also use ghee or oil if you wish. Further add cumin seeds, onions and cook them. Further add vegetables like tomatoes, capsicum, red bell pepper, yellow bell pepper, zucchini and broccoli. Cook them, we have used exotic veggies but you can use regular vegetables if you don't have this vegetables available. Further, add green chilies to add spice and coriander for some freshness. We have not used any Indian spices in the recipe, the flavors are added and imparted in the dish by the exotic vegetables. Serve the barley khichdi hot with curd or kadhi on the side and enjoy this vibrant and colorful khichdi. See why this is a healthy barley khichdi? Made from barley and mixed vegetables with some omega-3 rich olive oil, this is a super antioxidant rich barely vegetable khichdi. Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. This is a healthy khichdi for athletes. Enjoy barley khichdi recipe | jau khichdi | barely vegetable khichdi | healthy barley khichdi | with step by step photos and video below.
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homemade strained barley water recipe | clear fluid diet | barley water clear liquid diet | barley water after surgery | with 13 amazing images. homemade strained barley water recipe | clear fluid diet | barley water clear liquid diet | barley water after surgery is a liquid diet with minimal nutrition to support body needs. Learn how to make barley water clear liquid diet. To make homemade strained barley water, combine the barley and 1½ cups of water in a deep non-stick pan, mix well, cover with lid and cook on a medium flame for 12 minutes, while stirring occasionally. Strain the mixture using a strainer. Add the salt and mix well. Serve immediately. Barley water after surgery is often recommended as part of a clear fluid diet for those recovering from surgery as they have an intolerance for food. Such a fluid diet is recommended as it is less irritating to the digestive tract and thus beneficial. Barley water clear liquid diet gives just minimal nutrients along with water to the body. Since the barley is strained, there is very less protein in this diet. Such a diet is usually recommended only for 2 to 3 days after surgery. This clear fluid diet is also useful for those suffering from vomiting and diarrhoea as it provides them with water soluble nutrients. Sipping on barley water, with its pleasant taste and mild hints of saltiness, helps to overcome nausea. You can keep some on your desk and keep sipping on it instead of plain water. Babies in the early weaning stage can also have this water. Tips for homemade strained barley water. 1. Though we have added salt in this recipe, you can avoid it if advised by your doctor. 2. The cooked barley can be used to make barley soup for other members of the family. Enjoy homemade strained barley water recipe | clear fluid diet | barley water clear liquid diet | barley water after surgery | with step by step photos.
4.  
 by Tarla Dalal
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barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast | with 21 amazing images. barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast is taste and nourishment in one meal. Learn how to make Indian vegetable barley idli. Idli is the first dish that comes to mind when one thinks of South Indian cuisine. Not without reason – this easy-to-digest and wholesome dish is perfect to have at any time of the day, for breakfast, evening snacks or dinner. But weight watchers and diabetics often have it on their avoid list because of the presence or rice or parboiled rice. Here is Indian vegetable barley idli made without the use of rice. Healthy barley idli for breakfast is a modified version of this traditional snack, which uses a batter of barley and urad dal. Fenugreek seeds have been used to enhance fermentation and small quantity of fruit salt has been added to get soft spongy idlis. The barley idlis add a dose protein and fibre to diet which helps to boost metabolism as well manage blood sugar levels and blood cholesterol levels. They can be relished hot with Sambhar by diabetics, weight-watchers and heart patients too. Tips to make barley idli. 1. Make sure you grease the idli moulds after each batch. 2. Ensure to mix the batter gently after adding the fruit salt. Do not mix the batter vigorously at this stage, else the idlis might not turn fluffy. 3. These idlis stay soft for at least 3 to 4 hours. Enjoy barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast | with step by step photos.
5.  
 by Tarla Dalal
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barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | with 28 amazing images. To make barley and moong dal khichdi, heat the olive oil in a pressure cooker and add the cumin seeds. When the seeds crackle, add the asafoetida and turmeric powder and sauté on a medium flame for 10 seconds. Add the green chillies and sauté on a medium flame for a few more seconds. Add the barley, yellow moong dal, salt and 4 cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Serve immediately with low-fat curds. Life can be tough without comforting khichdi to keep you company! One of the homeliest of meals, khichdi is wholesome and soothing to the palate. Here’s an innovative twist, we have used fibre-rich barley to make this jau dal khichdi. A good replacement for rice, barley combines very well with moong dal and mild spices to create a comfort food barley and moong dal khichdi, that keeps you satiated for a long time due to its high fibre and protein content. Have this easy-to-make healthy barley yellow moong dal khichdi with a bowl of low-fat curds, to make a light but wholesome One Dish Meals. Apart from curbing cholesterol, barley also helps control weight gain and manage blood sugar levels too. To this effect, we have also used heart-friendly olive oil. Further this jau dal khichdi is also a good source of magnesium, which helps to maintain heart beat. Tips for barley and moong dal khichdi. 1. The barley has to be soaked for 30 minutes, so plan for it in advance. This helps in quick cooking. 2. Olive oil can be replaced with 2 tsp of ghee. 3. Like most khichdi, this khichdi too has to be served immediately. Enjoy barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | with step by step photos.
6.  
 by Tarla Dalal
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Mysore barely dosa recipe | barley urad dal dosa | healthy Mysore barely dosa | with 20 amazing images. We are always on the lookout for recipes that make good use of different grains, not just rice and wheat. One such journey led us to this brilliant Mysore barely dosa. barley urad dal dosa is a nutritious dosa made with a batter of barley and urad, perked up with a tongue-tickling Mysore chutney. The Mysore chutney is famous for its balanced blend of varied flavour tones such as sweet, sour and spicy. The awesome texture of this dosa together with the lingering flavour and aroma of the chutney make it a great hit with all age groups. I would like to suggest 4 tips to make the perfect Mysore barely dosa. 1. Ensure that the Mysore chutney is a little thick which will help in easy spreading on the dosa. We have used around 1 cup of water for blending. 3. Pour a ladleful of the batter on it and spread it in a circular motion to make a 225 mm. (9”) diameter circle. Do not apply any sort of fat on the tava and make sure the tava is not too hot nor too cold. 4. Smear ½ tsp of ghee and 1 tbsp of the mysore chutney evenly over the dosa using a spatula over it and cook on a medium flame till the dosa turns golden brown in colour and crisp. Before scraping make sure it is cooked along the edges. See why we like this healthy barely urad dal dosa. Barley is diabetic and pregnancy friendly. A high fibre diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Urad dal being rich in phosphorus it works with calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. While the flavour is kind of self-sufficient, you can add a cup of sambhar and some coconut chutney to the meal to make it even more special. Enjoy how to make Mysore barely dosa recipe | barley urad dal dosa | healthy Mysore barely dosa | with detailed step by step photos.
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