Whole Grain Barley and Apple Porridge


A tasty alternative from steel-cut oats. This heart-healthy barley porridge is low in sugar, high in fiber, and taste! It can also be made with pearl barley.

Prep Time:
15 mins
Cook Time:
1 hr
Additional Time:
2 hrs
Total Time:
3 hrs 15 mins
4 servings


  • ½ cup hulled barley

  • 1 cup water

  • 2 Golden Delicious apples - peeled, cored, and diced

  • 2 cups water, or more if needed

  • 2 teaspoons brown sugar

  • 1 teaspoon ground cinnamon

  • 1 teaspoon butter

  • 1 teaspoon lemon juice

  • ¼ teaspoon ground nutmeg

  • ¼ teaspoon salt

  • ½ cup chopped walnuts


  1. Place barley in a bowl and add 1 cup water; soak for 2 hours or overnight. Drain.

  2. Combine drained barley, apples, 2 cups water, brown sugar, cinnamon, butter, lemon juice, nutmeg, and salt in a saucepan; bring to a boil. Reduce heat to medium-low and simmer until barley and apples are softened and water is absorbed, adding more water if needed, about 1 hour. Remove saucepan from heat and stir walnuts into barley.

Nutrition Facts (per serving)

230 Calories
11g Fat
30g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 230
% Daily Value *
Total Fat 11g 15%
Saturated Fat 2g 9%
Cholesterol 3mg 1%
Sodium 163mg 7%
Total Carbohydrate 30g 11%
Dietary Fiber 7g 24%
Total Sugars 10g
Protein 5g
Vitamin C 4mg 22%
Calcium 38mg 3%
Iron 2mg 8%
Potassium 232mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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