BROL (Barley, Rye, Oats, and Lentils)

BROL is a popular, high-fiber, plant-based breakfast or meal concept popularized by Dr. Michael Greger of NutritionFacts.org in his book How Not to Diet. Click here to learn more about BROL from Dr. Greger. For your convenience, we have included simplified (and modified) cooking instructions. 

Ingredients

  • ½ cup dried black or French lentils, rinsed
  • ½ cup hulled barley, rinsed
  • ½ cup rye berries, rinsed
  • ½ cup oat groats, rinsed

You should be able to find these ingredients at a grocery store that sells bulk foods (like Winco for those who live out west) or online. 

Instructions

  1. In an Instant Pot, combine the lentils with 1 cup of water and pressure cook for 6-8 minutes. Immediately release the pressure to keep the lentils from becoming mushy (or wait five minutes if you want them to be a bit tender). 
  2. Combine the barley, rye, and oat groats in the Instant Pot. Stir in 2 1/2 to 3 cups of water, depending on your texture preference (more water = softer). Pressure cook for 25-30 minutes.
  3. Add the cooked lentils to the cooked grains and toss gently to combine. 
  4. Add toppings like you would for any hot breakfast cereal—cinnamon, nuts, apples, berries, maple syrup, a sprinkle of raw turbinado sugar, your favorite plant-based milk, etc.

Notes

  • You can portion and freeze BROL to use as needed.
  • Add walnuts, frozen cherries, cacao powder, maple syrup, and your favorite plant-based milk for what we like to call, a hearty version of Cocoa Puffs!
  • Leave out the lentils and you can make a similar mixture called BRO.