Wholesome Breakfast: Barley-Zucchini Savory Pancakes
Barley- Zucchini pancakes can be an excellent option for a healthy and delicious breakfast. A few days back, I posted a Barley water recipe blog. A few of my friends liked the recipe but wanted to know what I do with the residual boiled barley. Well, I use this humble grain in various ways. I use cooked barley in soups, salads, and special Barley–savory zucchini pancakes (Still wondering, Can I make a dessert from this beautiful grain?)
Barley and zucchini make healthy pancakes because they are both high in dietary fiber, which helps keep you full longer and regulate digestion. Barley is also a good source of complex carbohydrates and B vitamins, while zucchini is rich in vitamins A and C, magnesium, folate, and potassium. Together, these ingredients provide your body with essential nutrients and slow digestion of carbohydrates to help maintain steady blood sugar levels. Whole barley has also been linked to helping to reduce cholesterol levels, lower blood pressure, and improve digestive health.
Zucchini provides a good balance of carbs, protein, and fat, making it a great addition to any meal. Zucchini is an excellent source of essential vitamins and minerals, including vitamins C and A, magnesium, potassium, and fiber. It is also low in calories, containing only 17 calories per cup. The fiber in zucchini helps to keep you feeling full, while magnesium helps to regulate blood sugar levels. In addition, vitamin C helps to support a healthy immune system and promote healthy skin, and vitamin A helps to maintain good vision. Zucchini is also a good source of antioxidants, which help to protect the body from damage caused by free radicals. You can substitute zucchini with a bottle gourd, shredded cabbage, or Onions.
I used a hand blender to mash the cooked barley. I have also used Oat flour and Chickpea flour to bind the pancake mixture to get the goodness of these grains and a texture, and finally added a few spices and viola! The pancakes came out amazing. You can never go wrong with this easy and customizable recipe.
Preparation time- 15mins
Cooking time – 4-5 mins per pancake
Total time – 20-21 mins
Hulled Barley- 1 cup (cooked)
Zucchini – 2 cups (shredded)
Or (bottle gourd/cabbage/onions)
Ginger- 1 tsp (grated)
Cumin seeds – 1 tsp
Turmeric powder- 1 tsp
Salt - as per taste
Oil for frying- 1/2 tsp per pancake
(any cold pressed)
Take Cooked barley in a mixing pot, and with the help of a hand blender, mash the cooked Barley.
2. Add shredded zucchini, spices, Oat flour, and chickpea flour to mashed barley. Mix all the ingredients. Add ½ cup of water to make the batter-like consistency. Adjust the seasoning.
3. Heat a non-stick pan or girdle. Pour half a cup of batter and spread it uniformly.
4. Add 1 tsp oil and let cook the pancake till golden. Then, flip the pancake to cook the another side.
5. Enjoy with chutney or dip.
Association of Lifelong Intake of Barley Diet with Healthy Aging: Changes in Physical and Cognitive Functions and Intestinal Microbiome in Senescence-Accelerated Mouse-Prone 8 (SAMP8) - PMC (nih.gov)
Molecular Mechanism of Functional Ingredients in Barley to Combat Human Chronic Diseases - PubMed (nih.gov)
Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota - PubMed (nih.gov)
Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects - PubMed (nih.gov)