Broccoli Corn & Barley Soup Recipe
A nourishing and satisfying dish, the Broccoli Corn & Barley Soup combines hearty barley with a vibrant medley of vegetables, creating a wholesome and filling meal. This soup is perfect for a cozy dinner, packed with fresh seasonal produce that not only delivers on taste but also provides essential nutrients. With the richness of barley and the freshness of veggies, it makes an excellent vegetarian meal that can be served with a dollop of sour cream for added creaminess. Pair it with a Cauliflower Chutney Grilled Sandwich or any sandwich of your choice for a well-rounded dinner experience.
Ingredients Table
| Ingredient Name | Quantity |
|---|---|
| Barley (seeds), soaked for 2-6 hours | 1 cup |
| Broccoli, florets | 1 cup |
| Green peas (Matar), fresh or frozen | 1/4 cup |
| Sweet corn | 1/4 cup |
| Green beans (French Beans), chopped | 1/4 cup |
| Carrots (Gajjar), thinly sliced into strips | 1/2 cup |
| Rocket leaves, or spinach leaves | 1 cup |
| Tomatoes, chopped | 2 |
| Onion, chopped | 1 |
| Garlic, minced | 4 cloves |
| Extra Virgin Olive Oil | 1 tablespoon |
| Basil leaves | 1 teaspoon |
| Fresh Thyme leaves | 1 teaspoon |
| Red Chilli flakes | 1 teaspoon |
| Salt | To taste |
| Black pepper powder | To taste |
| Corn flour | 2 teaspoons |
| Water | As required |
| Sour cream | To serve |
Preparation and Cooking Instructions
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Soak the Barley: Begin by washing and soaking the pearl barley in 2 cups of water for 2 to 6 hours. Once soaked, drain the barley and transfer it to a saucepan. Add 2 cups of fresh water and a pinch of salt. Bring it to a boil, then reduce the heat and allow it to simmer for about 15 minutes, or until the barley is tender. Once cooked, drain any excess water and set it aside for later.
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Sauté Aromatics: In another saucepan, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the minced garlic and chopped onion. Sauté for 2 to 3 minutes, until the onion turns slightly brown and fragrant.
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Add the Vegetables: To the saucepan, add the chopped vegetables—broccoli florets, green peas, sweet corn, chopped green beans, and thinly sliced carrots. Stir and cook for about 1 minute, allowing the vegetables to soften slightly.
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Simmer the Soup: Pour in 4 cups of water and bring the mixture to a boil. Once boiling, reduce the heat and simmer for 15 minutes, allowing the vegetables to cook through and the flavors to meld together.
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Incorporate the Barley and Rocket Leaves: Once the vegetable mixture has simmered, add the cooked barley along with the fresh rocket leaves (or spinach). Stir to combine.
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Thicken the Soup: In a small bowl, mix the cornstarch with 2 tablespoons of water to create a slurry. Gradually add this mixture to the soup while stirring, allowing the soup to thicken slightly. Let it cook for another 2-3 minutes.
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Season and Finish: Remove the soup from the heat. Taste and adjust the seasoning with additional salt and black pepper as needed.
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Serve: Ladle the hot soup into bowls and serve with a generous dollop of sour cream on top. For an extra touch, pair it with a Cauliflower Chutney Grilled Sandwich or any sandwich of your choice for a satisfying and nutritious dinner.
Allergen Information
This recipe contains no major allergens, making it suitable for most people. However, individuals with allergies to gluten should be cautious with the barley, as it contains gluten. You can easily substitute the barley with gluten-free grains such as quinoa or rice for a gluten-free version.
Dietary Preferences
This Broccoli Corn & Barley Soup is vegetarian, making it an excellent choice for those following plant-based diets. It’s also high in fiber and contains a range of vitamins and minerals from the variety of vegetables included. The soup can be made dairy-free by omitting the sour cream topping and using a plant-based alternative.
Nutritional Information (Per Serving)
- Calories: 200-250 kcal (depending on portion size)
- Protein: 5-7 g
- Carbohydrates: 40-45 g
- Fat: 4-6 g
- Fiber: 8-10 g
- Sodium: 400-500 mg (varies based on salt used)
- Vitamins: High in Vitamin A, Vitamin C, and folate
This soup is a great source of fiber, making it filling while being low in fat, which aligns perfectly with a healthy eating plan. The combination of barley, fresh vegetables, and a light touch of olive oil helps maintain a balanced nutrient profile, contributing to overall well-being.
Serving Suggestions and Tips
- Add Protein: To make this soup more substantial, you can add some protein-rich ingredients like cooked lentils, beans, or tofu. These will complement the vegetable mix and barley to create a more complete meal.
- Spice it Up: If you prefer a spicier kick, increase the amount of red chili flakes or add a pinch of cayenne pepper.
- Make it Creamier: For a richer, creamier soup, you can blend half of the soup and return it to the pot. This will give the soup a velvety texture without adding any dairy.
- Storage: This soup stores well in the fridge for up to 3 days. You can also freeze it for up to a month—just make sure to let it cool completely before freezing and defrost it in the fridge overnight before reheating.
Conclusion
The Broccoli Corn & Barley Soup is a perfect dish for cooler evenings when you crave something warm, comforting, and packed with nutrients. Its versatility allows you to experiment with different vegetables and add-ins to suit your taste. Serve it with a fresh sandwich for a complete and fulfilling meal, and enjoy the wholesome goodness of this simple, yet flavorful soup!
