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.