Iranian Barley Soup Recipe
Warm up your soul with this hearty and comforting Iranian Barley Soup. This vegan-friendly dish is a perfect choice for a chilly winter evening, offering both nourishment and flavor. It’s simple to prepare, requiring minimal ingredients, yet it delivers deep and satisfying tastes. This soup brings together wholesome grains and legumes, with a touch of mint and parsley that provides a refreshing aromatic finish.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Barley | 1 cup |
| Dry Green Lentils | ½ cup |
| Red Lentil | 1 cup |
| Water | 6 cups |
| Onions | 2, medium |
| Olive Oil | 2 tablespoons |
| Dried Mint | 1 teaspoon |
| Parsley | 1 teaspoon |
| Turmeric | ½ teaspoon |
| Ground Black Pepper | 1 teaspoon |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 333 |
| Fat Content | 8.2 g |
| Saturated Fat | 1.2 g |
| Cholesterol | 0 mg |
| Sodium | 21.6 mg |
| Carbohydrates | 54.1 g |
| Fiber Content | 16.5 g |
| Sugar Content | 3.2 g |
| Protein Content | 12.7 g |
Instructions:
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Prepare the Soup Base:
- Begin by placing all the ingredients into a large pot: barley, dry green lentils, red lentils, water, onions (chopped), olive oil, dried mint, parsley, turmeric, and black pepper.
- Stir gently to combine.
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Bring to a Boil:
- Place the pot on the stove and bring the mixture to a gentle boil over medium heat.
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Simmer to Perfection:
- Once the soup has come to a boil, reduce the heat and allow it to simmer uncovered for about 1 hour and 15 minutes, stirring occasionally. The lentils and barley will soften and absorb the flavors of the herbs and spices.
-
Optional Variations:
- For a richer flavor, you can fry the onions in the olive oil first before adding them to the pot.
- For added texture and protein, consider adding 1 cup of cooked chickpeas or red kidney beans during the last few minutes of cooking.
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Serve and Enjoy:
- Once the soup has thickened and the ingredients have melded together, serve hot. Garnish with a sprinkle of fresh parsley, if desired.
Recipe Tips:
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Adjust the Seasoning: Feel free to adjust the amount of turmeric and pepper to suit your taste. If you prefer a more vibrant yellow color, you can add a little more turmeric.
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Make It a Meal: This soup is hearty enough to serve as a main dish, especially if you add a protein source like chickpeas or beans, making it a well-rounded meal.
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Storage: The soup can be stored in an airtight container in the fridge for up to 4 days. Reheat on the stove, adding a little extra water if it thickens too much.
Variations:
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Fried Onion Variation: For a deeper, caramelized flavor, fry the onions in olive oil until golden before adding them to the soup. This adds a layer of sweetness and richness to the overall flavor.
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Additional Protein: If you want to increase the protein content of the soup, stir in a cup of cooked chickpeas or red kidney beans during the last few minutes of cooking.
Why You’ll Love This Recipe:
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Nutrient-Rich: Packed with fiber from the lentils, barley, and parsley, this soup is incredibly satisfying and nourishing. The combination of grains and legumes makes it a fantastic plant-based source of protein.
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Simple & Affordable: With minimal ingredients and basic cooking steps, this soup is an inexpensive way to enjoy a wholesome meal. Perfect for anyone on a budget or looking for a simple recipe that doesn’t sacrifice flavor.
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Comforting & Hearty: The earthy flavors of barley and lentils, combined with aromatic turmeric and mint, make this soup both comforting and flavorful—ideal for those cold winter nights.
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Rating: 4.5/5 (Based on 7 Reviews)
This Iranian Barley Soup recipe is a must-try for anyone looking for a warming, satisfying, and nutritious dish. Easy to make and full of wholesome ingredients, it’s perfect for any meal of the day. Whether you’re cooking for a crowd or just looking to enjoy a bowl of something hearty and nourishing, this soup delivers. So, gather your ingredients and let the flavors of Southwest Asia come together in your kitchen!
