Toasted Barley and Berry Granola

Vegetarian
Vegan
Dairy Free
Health score
1%
Toasted Barley and Berry Granola
45 min.
12
161kcal

Suggestions


Start your day on a wholesome note with our Toasted Barley and Berry Granola, a delightful blend of flavors and textures that will leave you feeling energized and satisfied. This recipe is not only vegetarian and vegan but also dairy-free, making it a perfect choice for anyone looking to enjoy a nutritious breakfast without compromising on taste.

In just 45 minutes, you can whip up a batch that serves 12, making it ideal for family brunches or meal prep for the week ahead. Each serving packs a punch with 161 calories, ensuring you get a healthy start without the guilt. The combination of rolled barley flakes, crunchy pumpkin and sunflower seeds, and a medley of dried berries creates a symphony of flavors that will tantalize your taste buds.

The subtle warmth of ground cinnamon and cardamom adds a cozy touch, while the natural sweetness from maple syrup and dried fruits makes this granola a delightful treat. Whether you enjoy it with your favorite plant-based milk, yogurt, or simply on its own, this granola is versatile enough to suit any morning routine.

So, gather your ingredients and get ready to indulge in a deliciously healthy breakfast that not only nourishes your body but also delights your senses. Your mornings will never be the same!

Ingredients

  • cups rolled barley flakes 
  • tablespoons brown sugar 
  • tablespoons canola oil 
  • 0.3 cup pumpkinseed kernels unsalted
  • 0.3 cup blueberries dried
  • 0.1 teaspoon ground cardamom 
  • teaspoon ground cinnamon 
  • 0.3 cup maple syrup 
  • 0.3 teaspoon salt 
  • 0.3 cup sunflower seed kernels unsalted
  • 0.3 cup cranberries dried sweetened
  • 1.5 teaspoons vanilla extract 
  • 0.3 cup wheat germ toasted

Equipment

  • bowl
  • frying pan
  • baking sheet
  • baking paper
  • oven
  • wire rack

Directions

  1. Preheat oven to 32
  2. Place pumpkinseed kernels and sunflower seed kernels on a baking sheet lined with parchment paper.
  3. Bake at 325 for 5 minutes. Cool seeds in pan on a wire rack.
  4. Combine syrup and next 6 ingredients (through cardamom) in a medium bowl. Stir in toasted kernels, barley, and wheat germ.
  5. Spread barley mixture in a single layer on a baking sheet lined with parchment paper.
  6. Bake at 325 for 25 minutes or until lightly browned, stirring every 10 minutes.
  7. Remove from oven; cool granola in pan on a wire rack. Stir in dried blueberries and dried cranberries. Store in an airtight container.

Nutrition Facts

Calories161kcal
Protein7.9%
Fat24.14%
Carbs67.96%

Properties

Glycemic Index
5.54
Glycemic Load
2.27
Inflammation Score
-1
Nutrition Score
4.9469564715805%

Flavonoids

Cyanidin
0.02mg
Myricetin
0.08mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:160.82kcal
8.04%
Fat:4.53g
6.97%
Saturated Fat:0.35g
2.18%
Carbohydrates:28.72g
9.57%
Net Carbohydrates:25.27g
9.19%
Sugar:12.37g
13.74%
Cholesterol:0mg
0%
Sodium:62.07mg
2.7%
Alcohol:0.17g
100%
Alcohol %:0.48%
100%
Protein:3.34g
6.67%
Manganese:0.63mg
31.46%
Fiber:3.45g
13.79%
Vitamin E:1.47mg
9.79%
Vitamin B2:0.14mg
8.24%
Vitamin B1:0.09mg
6.28%
Selenium:3.45µg
4.92%
Iron:0.87mg
4.81%
Magnesium:17.65mg
4.41%
Potassium:148.69mg
4.25%
Phosphorus:40.69mg
4.07%
Copper:0.07mg
3.73%
Vitamin B6:0.07mg
3.62%
Folate:14.36µg
3.59%
Zinc:0.52mg
3.45%
Vitamin B3:0.46mg
2.31%
Calcium:18.98mg
1.9%
Vitamin K:1.97µg
1.88%
Vitamin B5:0.11mg
1.08%
Source:My Recipes