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Indian winter soup

Ingredients

  1. Step 1 100g pearl barley
  2. Step 2 2 tbsp vegetable oil
  3. Step 3 ½ tsp brown mustard seeds
  4. Step 4 1 tsp cumin seeds
  5. Step 5 2 green chillies, deseeded and finely chopped
  6. Step 6 1 bay leaf
  7. Step 7 2 cloves
  8. Step 8 1 small cinnamon stick
  9. Step 9 ½ tsp ground turmeric
  10. Step 10 1 large onion, chopped
  11. Step 11 2 garlic cloves, finely chopped
  12. Step 12 1 parsnip, cut into chunks
  13. Step 13 200g butternut squash, cut into chunks
  14. Step 14 200g sweet potato, cut into chunks
  15. Step 15 1 tsp paprika
  16. Step 16 1 tsp ground coriander
  17. Step 17 225g red lentils
  18. Step 18 2 tomatoes, chopped
  19. Step 19 small bunch coriander, chopped
  20. Step 20 1 tsp grated ginger
  21. Step 21 1 tsp lemon juice
Indian winter soup
Calories: 445 Carbohydrate: 80 g Protein: 19 g Fat: 8 g
Cook time: 45 minutes Prep time: 15 minutes Total time: 60 minutes Servings: 6

TAGS

Dinner Soup Indian Barley broth Butternut squash Easy Five a day Freezable ginger Good Food High fibre Indian Lemon Juice Low fat Mustard seed Mustard seed Pearl barley Red lentil Red lentil Root veg Root vegetable soup root vegetable Soup Stew Super healthy Sweet potato Sweet potato Vegetarian Winter

Directions

  1. Step 1 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.
  2. Step 2 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.