Barley not only has more fibre than porridge oats but it contains double the amount of protein and half of the calories. I need to get more barley in my life and will be making this on my next ‘2 day’. This is a nourishing bowlful.
Spiced Barley Soup
1 tbsp olive oil or rapeseed oil (I use chilli oil)
1 onion, chopped
2 garlic cloves, chopped
2cm piece ginger, peeled and grated
1 tbsp garam masala
1 tsp ground cumin
1 tsp ground cinnamon
½ tsp chilli powder – can add more
Zest of 1 lime
100g pearl barley
50g red lentils
200g chopped tomatoes
Half litre vegetable stock
100g greek yoghurt
Salt and black pepper
1 Heat the oil in a large high-sided pan over a medium heat. Fry for 3 minutes, or until it starts to soften. Add the garlic, ginger, onion, spices and lime. Cook for a further 2 minutes, stirring all the time.
2 Add the barley, red lentils and chopped tomatoes to the pan, stir well, cook for 1-2 minutes then pour in the stock. Bring to the boil then simmer for 45 minutes, or until the lentils have almost disappeared into the soup and the barley is very tender.
3 When the soup is cooked, add plenty of seasoning, stir in the yoghurt and allow to heat through – but don’t boil.
Serve and enjoy xx