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
- Coriander: small bunch coriander, chopped
- Vegetable Oil: 2 tbsp vegetable oil
- Garlic Clove: 2 garlic cloves, finely chopped
- Onion: 1 large onion, chopped
- Tomato: 2 tomatoes, chopped
- Paprika: 1 tsp paprika
- Red Lentil: 225g red lentils
- Bay Leaf: 1 bay leaf
- Butternut Squash: 200g butternut squash, cut into chunks
- Lemon Juice: 1 tsp lemon juice
- Sweet Potato: 200g sweet potato, cut into chunks
- Ginger: 1 tsp grated ginger
- Cumin Seed: 1 tsp cumin seeds
- Parsnip: 1 parsnip, cut into chunks
- Ground Coriander: 1 tsp ground coriander
- Mustard Seed: 1/2 tsp brown mustard seeds
- Ground Turmeric: 1/2 tsp ground turmeric
- Clove: 2 cloves
- Cinnamon Stick: 1 small cinnamon stick
- Green Chilli: 2 green chillies, deseeded and finely chopped
- Pearl Barley: 100g pearl barley
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.
