Wednesday, July 8, 2009

Barley and Vegetable Herb Soup

You know how so many health and nutrition article suggests that all of us should eat all colors of fruits and vegetables each day. Well this is easier said than done, it is definitely not easy to include veggies and fruits of all colors each day....each week maybe... but each day......not so much. Having said that, just knowing that we need to get all colors of vegetables in our diet motivates me to at the very least try and get a good variety of vegetables and fruits in my diet each day. Soups play an important role in my kitchen as a means to getting in as many veggies as possible in one serving.

This barley and vegetable soup of mine is something I came up with in an attempt to try and create a soup that was balanced in the sense that it included veggies, some protein and at least one grain. Since I was looking to give the soup some unusual flavors (at least they are unusual for me ) I went with dried herbs like mint and fenugreek leaves for flavoring. I also spiced it with a mixture of freshly roasted and ground coriander and cumin seeds and added a touch of tartness with some dry mango powder. Since I gave this soup flavors from Indian cuisine , I also served it with oat pav (a healthier variation of rustic Indian bread ) to complete the meal.

Barley vegetable Herb soup 7


Ingredient and Method to make Barley and Vegetable Herb soup
3 stalks celery cut into 1/4 inch slices (Yielded about 1 1/2 cups cut celery)
3 carrots cut into 1/4 pieces (yielded about 1 1/2 cup carrots)
1 cup frozen or fresh green peas
1/2 cup whole moong bean soaked for about 6 to 8 hours
1/2 cup fine barley

1 tsp dried fenugreek leaves (kasuri methi)
1 tsp dried mint leaves
a handful fresh cilantro cut fine

1 1/2 tsp coriander seeds (dhania)
1 tsp cumin seeds (jeera)
3 dry whole red chillies (or according to taste)

salt according to taste

optional spices
1/2 tsp dry mango powder (amchur powder) (see notes)
1/2 tsp red chilli powder

Soak whole moong beans for at least 6 hours or overnight.

Dry roast coriander seeds, cumin seeds and dry whole red chillies in a heavy bottomed pan until the mixture starts giving out a pleasant aroma. Alternatively place all the spices in a microwave safe plate and place in a microwave. On a lower power level, heat for a minute or a minute and a half until the spices are slightly warm and give out a fragrance.

Cool to room temperature and grind in a spice grinder until the mixture turns to a fine powder.

In a heavy bottomed pan place the soaked and drained moong beans, fine barley and sufficient water and place pan on high heat. When the water begins to boil,lower heat and allow the beans and barley to simmer for about 15 to 20 mins.

When the beans and barley are softer, add dried fenugreek leaves, dried mint leaves and all the vegetables. Let this mixture simmer for a little while on a medium to medium high heat.

When the vegetables are nearly cooked, add the ground spice mixture, salt to taste and adjust water to achieve required consistency.Let this mixture simmer for another 5 to 10 mins for the flavors to assimilate.

Garnish with cilantro (coriander leaves)

Serve hot with bread of choice. ( I served mine with some rustic Indian Oat Pav)

Serves approximately 3-4

Notes

I used dry mango powder (amchur) to give the soup a slight tartness. You can skip this if you wish and use lemon juice instead, use lemon juice according to taste just before serving.

Do not add salt to the water while moong beans and barley are just beginning to cook, it delays the process of cooking for moong beans. Add salt after the beans are fully cooked.



39 comments :

Sireesha said...

Soup looks very delicious and healthy...

Aparna Prabhu said...

Usha The soup luks healthy and Yummilicious slurp!!!!!
Can i get some?

Hari Chandana said...

looks soo delicious and healthy... nice click!!

Nithya Praveen said...

I have never bought Barley...never occured to me.This sounds interesting.Must try!

A2Z Vegetarian Cuisine said...

Very nice recipe, have never added our spices to the soups. Should have smelled and tasted yummy.

DEESHA said...

lovely hearty soup

Ann said...

Usha,well truly a complete meal I agree too..Adding mint and fenugreek is a variation.But what made me wonder is the addition of that amchoor powder..Ha,Its more than a tradiotional soup..Almost all the tastes the buds can have..I truly admire your kitchen..A healthy bowl..!!

Ashwini said...

Wow healthy and cooling soup for this summer. Really a wholesome meal.yummm will try .

Mahimaa's kitchen said...

wow what a healthy soup.. very nice.

Lisa said...

Lovely! Such a healthy and balanced soup indeed. Thanks so much for entering our event.

Curry Leaf said...

healthy one pot meal.Very filling as well.Neve tried moong barley combo together.Love the way u made the soup by Indianising it.Perfect

Sarah Naveen said...

Hey Usha ..Thanks a lot for stopping by Vazhayila...
You have got a brilliant space here!!!
Soup with barley sounds interesting...I have never tried ...should try...

Priya said...

Truly a complete dish! looks gorgeous..

Gita said...

Very hearty and filling soup Usha...I too prepared a veggie and barley soup today for lunch...adding mung beans is great way to add protein to the soup :)

Shama Nagarajan said...

healthy delicious soup

lata raja said...

Oh my!! I made carrot barley soup flavoured with mint to send for this same event.Actually the idea of Barley came from your aval tomato dosas.I save the cooked barley every day after drinking up the water and add in salads. I will take your tip of using more herbs now.

kahliyalogue said...

Lovely soup Usha! Indeed a nice way of combining a variety of veggies! I hear you on the veggies...I too find it impossible to vary daily.I guess the best we can do is vary as much as possible from day to day..and of course dishes like these that do a great job to our nutrition! :) Mia

Linda said...

Hi Usha,

I love barley in soup and this one looks extra-healthy and tasty with the whole moong as well. Love the seasonings and the beautiful photo too :)

CHAITRA said...

Soup looks inviting,delicious n healthy!!!
drop in sometime to my blog

Parita said...

A complete meal soup dear! delicious and power packed!

munchcrunchandsuch said...

i absolutely love this Usha,looks real gud and with so many nutritious ingredients, this will be a great soup for the old people too.

Richa said...

amazingly packed soup! and all those spices will surely add another dimension to it esp for fussy veggie eaters! Thanks for dropping by my blog!. keep on creating!

Lakshmi Venkatesh said...

Soup looks real yummy and healthy. Very tempting. I was looking out for some barley recipes will try it soon.

Arch said...

Mmmmmmm, looks good and sounds so nutritious...love your recipes Usha, they turn out great and are so healthy...I am planning to make your cumin crackers again and the mollaga pudi...Will also be trying parrapu podi soon...My husband who loves mollaga podi from MTR liked your version better and has asked for another batch of it :)

kittymatti said...

yummy and helathy recipe dear!

sowmya said...

nice healthy soup..

Valarmathi said...

Soup looks healthy and yummy.

Chitra said...

very healthy as u said..Must try this!!

Ann said...

OOJ! this looks so delish, love this recipe, 'll have to try this soon.

Anu said...

Wow veggie soup with barley! Healthy and yummy...

Preety said...

my husband is a big fan of soups but i don't make it very often..yours looks so yummy..wanna have a sip right now..:)

Cynthia said...

Silky and tasty I imagine.

Doloncookbook said...

First time here ... Nice blog ...
Healthy & delicious soup ... Nice recipe ...

miss v said...

the mint and fenugreek seasoning sounds interesting!

Preeti Singh said...

looks silky and smooth ....too good for health...thanks for sharing.

ARUNA said...

that's a healthy delicious soup Usha!!!

Arch said...

Hi Usha, I tried the parrapu podi version 2 and it turned out real nice...added slightly more pepper to get the zing ! Made the molaga podi again...TH is a happy man now :) Thanks a ton

Pam said...

This looks perfect for dinner - it's cool and cloudy here today.

jayasri said...

absolutely healthy dish, you are very creative dear..., looks very yummy, must try this sometime...

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