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
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