Cholesterol-friendly recipe for 4 - 6 people, takes only 30 mins; recipe has pearl barley, vegetable oil, mustard seed, cumin seed, green chilli, bay leaf, clove, cinnamon stick, ground turmeric, onion, garlic clove, parsnip, butternut squash, sweet potato, paprika, ground coriander, red lentil, tomato, coriander, ginger and lemon juice.
Indian winter soup
Course: Cholesterol-friendly
Servings
4 - 6
servings
Prep time
15 mins
Ingredients
- Pearl Barley: 100g pearl barley
- Vegetable Oil: 2 tbsp vegetable oil
- Mustard Seed: 1/2 tsp brown mustard seeds
- Cumin Seed: 1 tsp cumin seeds
- Green Chilli: 2 green chillies, deseeded and finely chopped
- Bay Leaf: 1 bay leaf
- Clove: 2 cloves
- Cinnamon Stick: 1 small cinnamon stick
- Ground Turmeric: 1/2 tsp ground turmeric
- Onion: 1 large onion, chopped
- Garlic Clove: 2 garlic cloves, finely chopped
- Parsnip: 1 parsnip, cut into chunks
- Butternut Squash: 200g butternut squash, cut into chunks
- Sweet Potato: 200g sweet potato, cut into chunks
- Paprika: 1 tsp paprika
- Ground Coriander: 1 tsp ground coriander
- Red Lentil: 225g red lentils
- Tomato: 2 tomatoes, chopped
- Coriander: small bunch coriander, chopped
- Ginger: 1 tsp grated ginger
- Lemon Juice: 1 tsp lemon juice
Directions
- Rinse the pearl barley and cook following pack instructions. When it is tender, drain and set aside. Meanwhile, heat the oil in a deep, heavy-bottomed pan. Fry the mustard seeds, cumin seeds, chillies, bay leaf, cloves, cinnamon and turmeric until fragrant and the seeds start to crackle. Tip in the onion and garlic, then cook for 5-8 mins until soft. Stir in the parsnip, butternut and sweet potato and mix thoroughly, making sure the vegetables are fully coated with the oil and spices. Sprinkle in the paprika, ground coriander and seasoning, and stir again.
- Add the lentils, pearl barley, tomatoes and 1.7 litres water. Bring to the boil then turn down and simmer until the vegetables are tender. When the lentils are almost cooked, stir in the chopped coriander, ginger and lemon juice.
