Nourishing Barley Soup
by Tarla Dalal
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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.
- 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.
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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