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Nourishing Barley Soup
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.
Preparation Time: 10 minutes.
Cooking Time: 20 minutes.
Serves 4.
2 tbsp barley, soaked for 2 hours and drained
1 tsp oil
1 tsp finely chopped garlic (lehsun)
¼ cup finely chopped spring onion whites
¼ cup finely chopped carrots
2 tbsp whole masoor (whole red lentil), washed and drained
Salt to taste
¼ cup finely chopped tomatoes
¼ cup finely chopped spring onion greens
2 tbsp finely chopped coriander (dhania)
Freshly ground black pepper (kalimirch) to taste
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.
Serve hot.
Nutritive 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