Maple, Barley, and Wheat Granola

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

Suggestions


Start your day on a deliciously wholesome note with our Maple, Barley, and Wheat Granola! This delightful recipe is not only vegetarian and vegan but also completely dairy-free, making it a perfect choice for anyone looking to enjoy a nutritious breakfast or brunch. With a delightful blend of rolled barley and wheat flakes, this granola is packed with fiber and essential nutrients, ensuring you feel satisfied and energized throughout the morning.

The star of this recipe is the rich, natural sweetness of maple syrup, which beautifully complements the nutty flavor of coarsely chopped pecans and the tartness of sweetened dried cranberries. A hint of ground cinnamon adds warmth and depth, making each bite a comforting experience. Plus, the simplicity of the preparation means you can whip up a batch in just 40 minutes, allowing you to enjoy homemade granola without the fuss.

Whether you enjoy it with your favorite plant-based milk, sprinkled over yogurt, or simply by the handful as a snack, this granola is versatile and satisfying. Plus, it stores well in an airtight container for up to two weeks, so you can always have a healthy option on hand. Treat yourself and your loved ones to this delightful morning meal that’s sure to become a staple in your kitchen!

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