BROL - Grains-Legume Combo

Transform your Meals with this Turbo-Charged Grain-Legume Mix



INGREDIENTS

  • B - 1/2 cup hulled purple barley, rinsed*

  • R - 1/2 cup rye berries, rinsed

  • O - 1/2 cup oat groats, rinsed

  • L - 1/2 cup dried black lentils, rinsed



instructions

  • Lentils: In an Instant Pot, pressure-cook the lentils in 1 cup of water on high. (You can use the Steam setting.)

  • Allow time for natural pressure release so the remaining water gets absorbed. Remove the cooked lentils from the pot and set aside.

  • Or cook on a stovetop for about 15-20 min (I don’t like lentils mushy, so I tend to go with less time)

  • Grains: Combine the barley, rye, and oat groats in an Instant Pot. Stir in 3 cups of water.

  • Pressure cook for 30 minutes, or use the Mixed Grain button if your cooker has one.

  • Turn off the pot and take off the lid

  • Add the cooked lentils to the cooked grains and toss gently to combine. The Basic BROL is now ready to use in recipes.



Notes

  • Makes 5 cups

  • Batch cooking and freezing this combo is a game-changer. Not only does it save you time during the week, but it ensures that you always have a delicious, nutritious and versatile base for stews, breakfast bowl, stir-fries and more.

  • Use purple hulled barley if you can find it, for the extra antioxidant boost

  • Black lentils (beluga lentils) are used because they are the most antioxidant-packed

  • Some of these grains may be hard to find - just substitute with the closest grain e.g. wheat berries instated of rye berries, buckwheat groats


A big thanks to Dr Michael Greger of NutritionFacts.org for the recipe which is featured in his The How not to Diet Cookbook