Discover the origins and preparation of Chal, a hearty porridge featuring millet, barley, and oats, rich in history and nutrients.
Ingredients:
- 1 cup mixed whole grains (millet, barley, oats)
- 4 cups water
- Pinch of salt
Method:
1. Rinse the mixed grains thoroughly under cold water.
2. In a pot, bring water to a boil.
3. Add rinsed grains and salt to the boiling water.
4. Reduce heat to low, cover, and simmer for 25-30 minutes, stirring occasionally.
5. Once grains are tender and the porridge reaches desired consistency, remove from heat.
6. Serve hot, optionally with toppings like nuts, fruits, or honey.
Nutrition Value:
1. 1 cup mixed whole grains (millet, barley, oats):
- Calories: Approximately 600 kcal
- Carbohydrates: About 130 grams
- Protein: Around 20 grams
- Fat: Roughly 5 grams
- Sodium: Minimal (less than 5 mg)
- Cholesterol: None
- Vitamins: Rich in B vitamins such as niacin, thiamine, and riboflavin; also contain vitamin E.
- Minerals: Abundant in iron, magnesium, phosphorus, and zinc.
- Nutritional benefits: Provides sustained energy due to complex carbohydrates, supports muscle repair and growth with protein, contributes to heart health with low-fat content, and offers various vitamins and minerals essential for overall health.
2. 4 cups water:
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefits: Essential for hydration and aids digestion. Water also helps in regulating body temperature and transporting nutrients and oxygen to cells.
3. Pinch of salt:
- Calories: Negligible (less than 1 kcal)
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Varies depending on the amount used; typically around 1 mg per pinch.
- Cholesterol: None
- Vitamins: None
- Minerals: Primarily sodium chloride.
- Nutritional benefits: Enhances flavor, balances sweetness, and helps in food preservation. However, excessive salt consumption may lead to high blood pressure and other health issues, so moderation is key.
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