Vegetable Barley Soup, Indian Style Healthy Barley Soup
by Tarla Dalal
vegetable barley soup | Indian style barley soup | healthy barley soup | with step by step photos.
vegetable barley soup is a healthy bowl with soothing flavours for all health conscious people. Learn how to make healthy barley soup.
To make Indian style barley soup, heat the oil in a pressure cooker, add the garlic and spring onion whites and sauté on a medium flame for a few seconds. Add the carrots, masoor, barley, salt and 4½ cups of water, mix well and pressure cook for 3 to 4 whistles. 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. Bring to a boil and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Serve hot.
Barley is a cereal that is easily available in India. It is a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as we have done in this delicious healthy barley soup.
The combination of masoor dal along with barley i.e. a pulse with a cereal makes this vegetable barley soup a complete source of protein, which is otherwise lacking in a vegetarian diet.
The vegetables add plenty of colour and fibre and antioxidants to this nourishing barley soup. Carrots lend Vitamin A for vision and tomatoes add in Vitamin C and lycopene to build a healthy immune system and fight various diseases.
The sulphur compounds in spring onions make it an added boost for a healthy heart. With only 9.6 g of carbs, this barley soup qualifies as a healthy addition to a diabetic and low carb, weight loss menu too.
Tips for healthy barley soup. 1. Chop all the veggies finely to have a good mouthfeel. 2. We have used coriander as an Indian touch, but if you wish you can also use basil or celery. 3. Add freshly ground pepper towards the end to perk up this soup.
Enjoy vegetable barley soup | Indian style barley soup | healthy barley soup | with step by step photos and video below.
Vegetable Barley Soup, Indian Style Healthy Barley Soup recipe - How to make Vegetable Barley Soup, Indian Style Healthy Barley Soup
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Vegetable Barley Soup
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
- Heat the oil in a pressure cooker, add the garlic and spring onion whites and sauté on a medium flame for a few seconds.
- Add the carrots, masoor, barley, salt and 4½ cups of water, mix well and pressure cook for 3 to 4 whistles.
- Allow the steam to escape before opening the lid.
- 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.
- Bring to a boil and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Serve hot.
Nourishing Barley Soup (Diabetic and Cholesterol Friendly) Video by Tarla Dalal
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What is Indian Style Vegetable Barley Soup made off?
- What is Indian Style Vegetable Barley Soup made off? Vegetable Barley Soup is made off barley (jau), tomatoes, carrots, spring onions, masoor dal, coriander, garlic and spices.
Preparing the barley.
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This is what barley looks like. Barely is a cereal that is not used in everday Indian cooking which is very healthy.
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Place the barley in a bowl of water. You can see that there is dirt from the barley and you need to clean it in water till clear.
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Soak the clean barley in water for 2 hours.
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Drain the soaked barley.
Preparing the masoor
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This is what masoor looks like.
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Put the masoor dal in clean water.
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Wash the dirt off with your hands.
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Drain with a sieve and use.
Pressure cooking the vegetable barley soup
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Heat the oil in a pressure cooker.
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Add 1 tsp finely chopped garlic (lehsun). This is good for heart.
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Add 1/4 cup finely chopped spring onions whites.
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Sauté on a medium flame for a few seconds.
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Add 1/4 cup finely chopped carrots. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.
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Add 2 tbsp whole masoor (whole red lentil) , washed and drained (see above for details). 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal.
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Add 2 tbsp barley (jau) , soaked for 2 hours and drained (see above for details). Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart. The B vitamins (thiamine, riboflavin and niacin) along with magnesium and potassium have been identified in supporting nerve health and lowering high blood pressure. When you have barley with lemon juice it reduces the glycemic index. See here for 9 benefits of barley and why you should eat it.
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Add salt to taste.
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Add 4½ cups of water.
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Mix well.
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Pressure cook for 3 to 4 whistles.
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Allow the steam to escape before opening the lid. This is how the soup looks.
Cooking the vegetable barley soup
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Transfer the barley-masoor mixture in a deep non-stick pan. Switch on the flame.
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Add 1/4 cup finely chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Add 1/4 cup finely chopped spring onion greens. The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics. Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions.
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Add 2 tbsp finely chopped coriander (dhania).
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Add little salt as we have already added salt while pressure cooking the soup.
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Add pepper.
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Mix vegetable barley soup | Indian style barley soup | healthy barley soup | well.
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Bring vegetable barley soup | Indian style barley soup | healthy barley soup | to a boil and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
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Serve vegetable barley soup | Indian style barley soup | healthy barley soup | hot. Remember to use your soup spoon to dig to the bottom of the soup and have the barley and moong which have settled down.
Tips for vegetable barley soup
- Chop all the veggies finely to have a good mouthfeel.
- We have used coriander as an Indian touch, but if you wish you can also use basil or celery.
- Add freshly ground pepper towards the end to perk up this soup.
Health Benefits of vegetable barley soup
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Vegetable Barley Soup – low in calories and carbs.
- This soup lends only 61 calories per serving along with 1.7 g fibre, which is perfect for weight watchers and heart patients.
- With a glycemic load of 25, barley is a healthy addition to an obese and diabetic diet.
- The wealth of antioxidants in this soup like vitamin A, vitamin C, lycopene and the sulphur compounds all help use get rid of harmful free radicals in the body.
- The antioxidants are also a ladder to boost immunity.
- The combination of barley and masoor makes a high quality protein, beneficial especially for the vegetarians.
FAQ for vegetable barley soup
- Q. Can we replace whole masoor with other lentils? A. Yes, you can replace masoor with moong.
- Q. Can I replace the barely with something else? A. The main ingredient is barley, so we do not suggest replacing it. However, if you wish to you can replace it with quinoa. But yu will have to check the cooking time.
| Energy | 61 cal |
| Protein | 2.5 g |
| Carbohydrates | 9.6 g |
| Fiber | 1.7 g |
| Fat | 1.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 368.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 8.6 mg |
| Folic Acid | 9.8 mcg |
| Calcium | 25.2 mg |
| Iron | 0.9 mg |
| Magnesium | 10.3 mg |
| Phosphorus | 86.3 mg |
| Sodium | 6.7 mg |
| Potassium | 121.6 mg |
| Zinc | 0.3 mg |
Maám, Your receipes are very tasty and easy to make. I always try them and it comes out well. Thank you for this diabetic barley soup. Its very easy and light on stomach. Everyone at home enjoyed it. Thanks Maám.
Ma’am I am big fan. Thanks a lot for healthy recipes like this. The soup is delicious and I love the flavour of barley and the different vegetables. I make this for my family very often and my kids like it lots. Recommend to all !
Can we replace whole masoor with other lentils?
Hi, I would like to try but the 4th step I didn''t understand I should transfer it into pan. N should I add from up raw left veggies as said or I should give taka n the transfer the cooker barley masoor
I am making soups and salads my summer lunch and was on the lookout for a healthy soup. This tastes wonderful. Would it be OK. To use moong?
Can I replace the barely with something else?
lOVELY RECIPE I REGULARLY MAKE THIS RECIPE AND EVERYONE LIKES IT