Maple, Barley, and Wheat Granola

Vegetarian
Vegan
Dairy Free
Health score
43%
Maple, Barley, and Wheat Granola
40 min.
4
532kcal

Suggestions

If you're looking for a delicious and healthy breakfast option, look no further than this Maple, Barley, and Wheat Granola. This recipe is perfect for those who follow a vegetarian, vegan, or dairy-free diet, and it's a great way to start your day with a nutritious and satisfying meal. With a prep time of only 10 minutes and a total time of 40 minutes, you'll have a tasty breakfast ready in no time.
The granola is packed with flavor and texture, thanks to the combination of rolled barley and wheat flakes, pecan halves, cinnamon, and sweetened dried cranberries. The maple syrup and vanilla extract add a touch of sweetness, while the vegetable oil ensures a perfectly toasted and crunchy texture. The baking process brings out the natural flavors of the ingredients, creating a delightful aroma that will fill your kitchen.
This granola is not only delicious but also provides a well-balanced nutritional profile. With 532 kcal per serving, it offers a good source of energy to fuel your morning activities. The protein content is 5.04%, which contributes to muscle health and keeps you feeling full for longer. The fat content is 38%, providing essential fatty acids and contributing to the overall flavor and texture. Lastly, the carbs make up 56.96% of the total calories, offering a steady release of energy throughout the morning.
Whether you enjoy it with milk, yogurt, or as a topping for your favorite smoothie bowl, this Maple, Barley, and Wheat Granola is a versatile and tasty addition to your breakfast routine. Give it a try and start your day with a burst of flavor and nutrition!

Ingredients

  • 1.5 cups rolled barley flakes 
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon kosher salt 
  • 0.5 cup maple syrup 
  • 0.5 cup pecans coarsely chopped
  • 0.5 cup cranberries dried sweetened
  • teaspoon vanilla extract 
  • 0.3 cup vegetable oil 
  • 1.5 cups rolled wheat flakes 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Heat the oven to 300°F and arrange a rack in the middle.
  2. Place the barley, wheat, pecans, cinnamon, and salt in a large bowl and stir to combine; set aside.
  3. Place the maple syrup, oil, and vanilla in a small bowl and stir to combine.
  4. Drizzle over the barley-wheat mixture and mix until thoroughly coated and there are no clumps.
  5. Spread the mixture in a thin, even layer on a rimmed baking sheet.
  6. Bake until the granola is golden brown, about 20 to 25 minutes.
  7. Transfer to a large heatproof bowl, add the cranberries, and stir to combine.
  8. Let cool completely. (The granola will crisp up as it cools.) Store in an airtight container for up to 2 weeks.

Nutrition Facts

Calories532kcal
Protein5.04%
Fat38%
Carbs56.96%

Properties

Glycemic Index
12.88
Glycemic Load
9.96
Inflammation Score
-8
Nutrition Score
35.474347705426%

Flavonoids

Cyanidin
1.42mg
Delphinidin
0.92mg
Catechin
0.9mg
Epigallocatechin
0.7mg
Epicatechin
0.1mg
Epigallocatechin 3-gallate
0.28mg
Myricetin
0.36mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:531.51kcal
26.58%
Fat:23.82g
36.64%
Saturated Fat:2.91g
18.21%
Carbohydrates:80.34g
26.78%
Net Carbohydrates:71.26g
25.91%
Sugar:38.42g
42.69%
Cholesterol:0mg
0%
Sodium:259.74mg
11.29%
Alcohol:0.34g
100%
Alcohol %:0.33%
100%
Protein:7.11g
14.23%
Manganese:2.32mg
116.2%
Vitamin B2:1.37mg
80.45%
Iron:10.25mg
56.94%
Vitamin B1:0.85mg
56.47%
Zinc:8.23mg
54.87%
Vitamin E:8.22mg
54.83%
Vitamin B6:1.02mg
50.78%
Vitamin B5:5.06mg
50.57%
Vitamin B3:10.1mg
50.5%
Vitamin B12:2.99µg
49.88%
Folate:199.39µg
49.85%
Fiber:9.08g
36.31%
Vitamin C:29.67mg
35.97%
Vitamin K:26.92µg
25.64%
Copper:0.23mg
11.55%
Magnesium:43.97mg
10.99%
Phosphorus:109.38mg
10.94%
Potassium:327.13mg
9.35%
Vitamin A:376.17IU
7.52%
Calcium:62.16mg
6.22%
Vitamin D:0.5µg
3.33%
Selenium:2.07µg
2.95%
Source:Chow