Nourishing Barley Soup

Nourishing Barley Soup

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Barley is a cereal that is not usually used in everyday cooking. It is however a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as I have done in this broth. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this soup a complete source of protein, which is otherwise lacking in a vegetarian diet. The vegetables add plenty of colour and fibre to this nourishing broth. Add freshly ground pepper towards the end to perk up this soup.

Nourishing Barley Soup recipe - How to make Nourishing Barley Soup

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

2 tbsp barley (jau) , soaked for 2 hours and drained
1 tsp oil
1 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped spring onions whites
1/4 cup finely chopped carrots
2 tbsp whole masoor (whole red lentil) , washed and drained
salt to taste
1/4 cup finely chopped tomatoes
1/4 cup finely chopped spring onion greens
2 tbsp finely chopped coriander (dhania)
freshly ground black pepper (kalimirch) to taste

Method
    Method
  1. Heat the oil in a pressure cooker, add the garlic and spring onion whites and sauté on a medium flame for a few seconds.
  2. Add the carrots, masoor, barley, salt and 4½ cups of water, mix well and pressure cook for 3 to 4 whistles.
  3. Allow the steam to escape before opening the lid.
  4. Transfer the barley-masoor mixture in a deep non-stick pan, add the tomatoes, spring onion greens, coriander, a little salt and pepper and mix well.
  5. Bring to a boil and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  6. Serve hot.
Nutrient values (Abbrv) per serving
Energy61 cal
Protein2.5 g
Carbohydrates9.6 g
Fiber1.7 g
Fat1.4 g
Cholesterol0 mg
Sodium6.7 mg
Nourishing Barley Soup (Diabetic and Cholesterol Friendly) Video by Tarla Dalal

Reviews

Nourishing Barley Soup
 on 27 Apr 15 11:09 AM
5

Barley is a whole grain which is pressure cooked so most of the nutrients are retained making it a very healthy soup. Get lean by having healthy recipes like this.