Fat Free Pearl Barley Soup

Pearl Barley Soup

 

 

 

 

 

 

 

 

Run up to the festive season, my adventure with soup has begun! For last night’s dinner, I wanted to create a soup using one of the many grains I have in my kitchen cupboard.

enter the delightful pearl barley

English: Pearl barley (Hordeum vulgare) Deutsc...
English: Pearl barley (Hordeum vulgare) Deutsch: Graupen Nederlands: Gort (Photo credit: Wikipedia)

Here’s a very useful and interesting link to the different types of barley out there. In terms if nutrition value, pearl barley falls below hulled barley since it is stripped of the outer bran layer. Having said that, it is still more nutritious compared to white or brown rice.

I like the chewy texture of pearly barley. Add it to soup and you have a delightfully delicious, complete meal.

The soup I made was fat free but you can use a tablespoon of oil to fry the onions if you like.

Ingredients

3-4 Tablespoons pearl barley

150 Grams pumpkin

2 Tomatoes

One whole head of garlic

2 Onions

A generous pinch of allspice powder

Salt to taste

Method

  1. First, we need to cook the pumpkin and the tomatoes.
  2. Wash and dice both, add a pinch of salt and a cup of water and boil them in a saucepan or a pressure cooker.
  3. While they are cooking, peel and chop the onions and garlic.
  4. Once the pumpkin and tomatoes are cooked, strain the liquid (stock) and keep aside.
  5. Make a puree of the cooked pumpkin and tomatoes.
  6. Heat a soup pot (or equivalent).
  7. Once it is hot, lower the flame and add the chopped onions and garlic along with salt to taste.
  8. Stir it around for a couple of minutes.
  9. Now, add the pearl barley, reserved stock, 2-3 cups of water and bring to boil.
  10. Lower the heat, cover and let this cook for about 20 minutes.
  11. After this, add the pureed pumpkin and tomatoes and the powdered allspice mix. Ad this stage, if you feel that it needs more water, add some.
  12. Stir well, cover and cook for further 20 minutes.
  13. Once the soup is cooked, let it sit for about 5 minutes before serving.

Note:

  1. Pumpkin skin is edible and nutritious so I don’t peel it. But you can do so if you like.
  2. You can substitute pumpkin with courgette.
  3. Sweat the onions in oil first if you prefer.
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