Pearl Barley Kutia (Traditional Ukrainian Dish)

Name: Pearl Barley Kutia (Traditional Ukrainian Dish)
Prep time: 20 min
Cook time: 80 min
Total time: 1 h 40 min
Yield: Serves 8–10
Ingredients: 600 g pearl barley; 200 g raisins; 100 g walnuts, roughly chopped; 50 g poppy seeds; 50 g honey or sweetener of choice

Low GI Dessert Dairy-freeVegetarian

Prep20 min + soaking

Cook80 min

Serves 8–10

GI~33 · Low

Why it's Low GI

Pearl barley has one of the lowest GI values of all grains (GI ~25), thanks to its rich beta-glucan content. This traditional Ukrainian dish is naturally suited to blood sugar management.

Method

Tap a step when it's done.

Rinse the barley thoroughly and soak in cold water for at least 1 hour (or overnight).
Cook in plenty of salted water for 60–80 minutes until tender. Drain and cool slightly.
Soak raisins in warm water for 10 minutes, then drain.
Pour boiling water over the poppy seeds, drain after 5 minutes, then grind or blend lightly.
Combine the barley with raisins, walnuts, poppy seeds and honey. Mix well.
Taste and adjust sweetness. Serve warm or at room temperature.

Nutrition

Per serving (est.): ~400 kcal · Carbs 68 g · Fat 9 g · Protein 9 gNutrition and glycaemic index (GI) values are estimates, calculated from the ingredients. Please double-check meals before cooking if it matters for your diet.

More Low-GI recipes

Low GI

Beef Skewers with Red Wine Sauce

Serves 2

Low GI

Flour-free Lemon & Thyme Cookies

Makes ~20

Low GI

Sugar-free Cottage Cheese & Poppy Seed Bake

Serves 2–3

GI figures are estimates for general guidance and are not a substitute for personalised medical or dietary advice.