Barley Choco-Orange Pudding- Vegan, no refined sugar

Wholegrains are the nature’s gift to us and at least 3 servings a day is recommended for optimum health. Diet rich in ‘whole’ grains such as barley, brown rice, can prevent and even aid in reversing some chronic diseases like diabetes, heart disease. Compared to brown rice, barley has about twice as much fiber, calcium with 30% lesser calories. 100g barley contains about 17 g fiber. Did you know that Roman gladiators were called the ‘Barley munchers’, because Barley was one of their staple foods, in addition to beans and wheat?

Growing up, I relate to barley in the soup that was a common remedy given while recovering from any illness to improve strength and stamina. But, barley should not be limited to times when your body needs extra care. It’s nutrition benefits should be enjoyed more often with recipes that are worth craving for, especially desserts. That is the rationale behind this indulging chocolate pudding with the mood of the season- citrus.

Orange and chocolate are a match made in food heaven. And rightly so, this pudding is heavenly and healthy. No animal products, no heavily processed ingredients, only plain decadence. Eat it any time of the day, and feel good about the plant power you just fueled your body with. You cannot take your eyes off these cute jars filled with orange and chocolate flavors, and you will not keep your spoon down until done. Try it.

Barley Choco-Orange pudding- no refined sugar, vegan

Anything but boring dessert with barley that adds wholegrain to your diet and successfully satisfies chocolate craving.

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Prep Time 4 hours hrs

Cook Time 45 minutes mins

Course Dessert

Servings 4 people

Equipment

• High speed blender
• instant pot optional to cook barley

Ingredients

  

• 1 cup pearl barley soak in 3 cups water for 4-6 hours
• 4 medjool pitted dates
• 2 Tbsp almond butter can use any nut butter
• 2 Tbsp raw cacao powder- dark color preferred
• 1.5 cup plant based milk- I used oat milk
• 2 cup fresh squeezed orange juice can use unsweetened store bought orange juice
• 3 Tbsp maple syrup adjust per your preference
• 2 Tbsp orange zest
• 1 tsp vanilla extract
• pinch of salt
• 2 tbsp chocolate chips optional
• 2 tbsp Any mix of chopped nuts optional

Instructions

 

• If you have time, start of with soaking barley, in water 4 hours ahead. This improves wholegrain nutrient availability and digestion.
• In a heavy bottom pot, add the barley with water (1:3) ratio and on low-medium heat, with lid on , let it cook for 25 – 30 min.

  Once you see that barley is cooked, take the lid off, and let the extra water evaporate if you see copious amount of standing water. (Traces are ok)
• If using instant pot. After you rinse the soaked barley. Add about double the amount of water and pressure cook in instant pot for about 15 min . Let the steam release naturally ,do not force it open.
• Take a high speed blender jar and add the cooked barley, dates, cacao powder, almond butter, plant based milk , maple syrup, orange zest and blend into a smooth paste.
• Add the paste back to the pot used to boil barley on low heat. Stir in the orange juice, Add vanilla extract and pinch of salt. Then add a mix of chopped nuts that give good texture, per your preference.

  Mix it evenly, until you reach pudding consistency, which is not too thick or thin, probably in 5-8 min.
• Cool the pudding in fridge for up to an hour.
• To serve, take small bowls, add a layer of orange slices, add the pudding. Top it with more fruits, cacao nibs- highly recommended, white chocolate shavings or shredded coconut flakes and nuts of your choice.