Three-Grain Cereal with Dates and Cinnamon

Vegetarian
Vegan
Dairy Free
Health score
4%
Three-Grain Cereal with Dates and Cinnamon
40 min.
15
46kcal

Suggestions

Ingredients

  • pinch cinnamon 
  • 15 servings kosher salt 
  • 0.3 cup pearled barley 
  • cup quick-cooking rolled oats 
  • 0.3 cup quinoa 
  • 15 servings water boiling

Equipment

  • bowl
  • sauce pan
  • colander

Directions

  1. In a medium saucepan of salted boiling water, cook the pearled barley over moderate heat for about 30 minutes, until tender.
  2. Drain the barley in a colander and shake off all of the excess water.
  3. Meanwhile, in a small saucepan, combine the quinoa, 1/2 cup of water and a pinch of salt and bring to a boil. Cover and simmer over low heat until the water is absorbed, about 15 minutes.
  4. In a small, heatproof bowl, cover the dates with boiling water and let stand for 1 minute.
  5. Drain the dates in a colander and let them cool. Peel and pit the dates and chop them into 1/2-inch pieces.
  6. In another medium saucepan, bring 2 cups of water to a boil.
  7. Add the oats and a pinch of salt and cook over moderate heat for 4 minutes, stirring constantly.
  8. Add the cooked barley and quinoa, cinnamon and half of the chopped dates and cook, stirring, until thickened, about 3 minutes. Spoon the cereal into bowls, sprinkle with the remaining dates and serve.

Nutrition Facts

Calories46kcal
Protein13.3%
Fat11.26%
Carbs75.44%

Properties

Glycemic Index
4.67
Glycemic Load
2.07
Inflammation Score
-1
Nutrition Score
2.7626087107574%

Nutrients percent of daily need

Calories:46.16kcal
2.31%
Fat:0.6g
0.92%
Saturated Fat:0.09g
0.57%
Carbohydrates:8.97g
2.99%
Net Carbohydrates:7.56g
2.75%
Sugar:0.11g
0.13%
Cholesterol:0mg
0%
Sodium:206.32mg
8.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.58g
3.16%
Manganese:0.35mg
17.58%
Magnesium:26.07mg
6.52%
Fiber:1.41g
5.63%
Selenium:3.76µg
5.36%
Phosphorus:47.54mg
4.75%
Copper:0.09mg
4.67%
Vitamin B1:0.05mg
3.19%
Iron:0.49mg
2.75%
Zinc:0.38mg
2.53%
Folate:7.97µg
1.99%
Vitamin B6:0.03mg
1.54%
Vitamin B3:0.29mg
1.46%
Potassium:47.84mg
1.37%
Calcium:12.51mg
1.25%
Vitamin B2:0.02mg
1.21%
Source:My Recipes