Breakfast
Barley Morning Porridge with Honey and Dates
Ingredients
- - 200 g (1 cup) pearl barley, rinsed
- - 1 litre (4 cups) water
- - 250 ml (1 cup) whole milk
- - 6 dried dates, pitted and chopped
- - 3 tbsp (60 g) honey
- - 1/2 tsp ground cinnamon
- - pinch of salt
- - 30 g (1/4 cup) chopped walnuts, to serve
Method
- Place the barley and water in a saucepan and bring to a boil over high heat.
- Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally.
- Stir in the milk, chopped dates, cinnamon and salt, and continue simmering uncovered for 8-10 minutes until thick and creamy.
- Remove from heat and stir in the honey.
- Spoon into bowls and scatter with chopped walnuts before serving warm.
Native Name: Ashenan-e Jow
Cultural Background: Barley was the great staple grain of the Iranian Plateau long before wheat farming spread widely, and a simple
cooked barley gruel sweetened with dried fruit was standard morning fare from Achaemenid times onward.
Administrative tablets from Persepolis record barley rations issued daily to workers and travellers, and honey
and dates were common sweeteners kept in most households. This porridge reflects that everyday reality
rather than royal banquet food.
Tips:
– Soak the barley for an hour beforehand if you want a shorter cooking time.
– Stir occasionally near the end so the porridge doesn't catch on the bottom of the pan.
Variations:
– Replace honey with date syrup and milk with a plant milk for a fully vegan version.
– Stir through a handful of raisins in place of dates for a different sweetness.
Storage: Keeps refrigerated in an airtight container for up to 3 days.
Reheating: Reheat gently in a saucepan over low heat with a splash of milk or water, stirring until loosened.
Nutrition: Per serving: approx. 310 kcal, 8 g protein, 58 g carbohydrate, 6 g fat, 6 g fibre.
FAQs:
Q: Can I make this with hulled barley instead of pearl barley?
A: Yes, but hulled barley takes longer to soften, so add 15-20 extra minutes of simmering and extra water as needed.
Q: Is this recipe naturally gluten-free?
A: No, barley contains gluten, so this dish is not suitable for a gluten-free diet.