Nourishing Barley Soup


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Nourishing Barley Soup, 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.

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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.

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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
  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.
Accompaniments

Celery Garlic Toast ( Delicious Diabetes Recipe) 
Whole Wheat Masala Bread Rolls, Healthy and Diabetic Friendly 

Nutrient values per serving
Energy 41 kcal
Protein 2.2 gm
Carbohydrates 7.7 gm
Fat 1.4 gm
Fibre 0.7 gm
Iron 0.7 mg

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Reviews

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


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.