Basic BROL (Barley, Rye, Oats, and Lentils)
2 serves of basic brol (barley, rye, oats, and lentils) contains 491 Calories. The macronutrient breakdown is 79% carbs, 7% fat, and 14% protein. This is a good source of protein (31% of your Daily Value), fiber (65% of your Daily Value), and potassium (12% of your Daily Value).
Ingredients
Directions
- In an electric pressure cooker or multicooker, such as an Instant Pot, pressure-cook the lentils in 1 cup of water on high. (I use the Steam setting.) Allow time for natural pressure release so the remaining water gets absorbed. Remove the cooked lentils from the pot and set aside.
- Combine the barley, rye, and oat groats in the cooker. Stir in 3 cups of water. Pressure cook for 30 minutes, or use the Mixed Grain button if your cooker has one.
- Add the cooked lentils to the cooked grains and toss gently to combine. The Basic BROL is now ready to use in recipes. You can also portion and freeze this to use as needed.
- Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook (source: https://nutritionfacts.org/recipe/basic-brol-barley-rye-oats-and-lentils/)
Nutrition Facts
For 2 serves of basic brol (barley, rye, oats, and lentils) (151g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 491 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 8mg | 0.4% |
| Carbs | 101g | 37% |
| Net carbs | 83g | |
| Fiber | 18g | 65% |
| Sugar | 1g | |
| Protein | 18g | |
| Calcium | 51mg | 5% |
| Iron | 5mg | 60% |
| Potassium | 585mg | 12% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 9μg | |
| Caffeine | 0mg | |
| Choline | 32mg | 6% |
| Copper | 1mg | 75% |
| Fluoride | 0μg | |
| Folate (B9) | 69μg | 17% |
| Lycopene | 0μg | |
| Magnesium | 162mg | 39% |
| Manganese | 4mg | 163% |
| Niacin | 5mg | 29% |
| Pantothenic acid | 1mg | 28% |
| Phosphorus | 488mg | 70% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 25μg | 45% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 48% |
| Vitamin A IU | 24IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 25% |
| Vitamin C | 3mg | 4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.4mg | 3% |
| Vitamin K | 4μg | 3% |
| Zinc | 4mg | 37% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.3g | |
| Glucose | 0.1g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |
