Nourishing Barley Soup (Diabetic and Cholesterol Friendly)

Tarla.Dalal's picture

Jul. 31, 2014

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 flavorful 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 color and fibre to this nourishing broth. Add freshly ground pepper towards the end to perk up this soup.

Ingredients

Barley 2 Tablespoon , soaked for 2 hours and drained
Oil 1 Teaspoon
Finely chopped garlic 1 Teaspoon
Finely chopped spring onion whites 1/4 Cup (4 tbs)
Finely chopped carrot 1/4 Cup (4 tbs)
Whole masoor 2 Tablespoon , washed and drained (whole red lentil)
Salt To Taste
Finely chopped tomato 1/4 Cup (4 tbs)
Finely chopped spring onion greens 1/4 Cup (4 tbs)
Finely chopped coriander 3 Tablespoon
Fresh ground black pepper To Taste
Water 4 1/2 Cup (72 tbs)

Directions

MAKING

1. In pressure cooker, heat oil, add garlic, spring onion whites and sauté over medium flame for a few seconds.

2. Add carrot, masoor, barley, salt and 4½ cups of water. Pressure cook for 3 -4 whistles. 

3. Once the steam escapes, open the lid of pressure cooker and transfer the barley mixture into a deep non-stick pan.

4. Add tomato, spring onion greens, coriander, salt and pepper. Stir occasionally, bring to a boil and cook over medium flame for 1-2 minutes.

 

SERVING

5. Serve hot and enjoy!

Recipe Summary

Difficulty Level: Easy
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 79Calories from Fat 13

 % Daily Value*

Total Fat 1 g1.5%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 109 mg4.54%

Total Carbohydrates 14 g4.7%

Dietary Fiber 3 g12%

Sugars 1 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet