Barley Soup with Vegetables and Turmeric
Category: Soup
Serves: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Water | 5 liters |
| Pearl barley | 200g |
| Savoy cabbage | 300g |
| Kale (Black cabbage) | 250g |
| Zucchini | 280g |
| Dried peas | 50g |
| Shallot | 1 |
| Ground turmeric | 15g |
| Orange peel | 1 |
| Extra virgin olive oil | 20g |
| Salt | To taste |
| Black pepper | To taste |
Instructions
-
Prepare the Vegetables
Begin by cutting the savoy cabbage in half and slicing it into thin strips. Do the same with the kale, then slice it into thin strips. Peel and finely chop the shallot. -
-
Rinse the Barley and Vegetables
Rinse the pearl barley under cold running water and set it aside. Next, rinse the savoy cabbage to remove any residual dirt. -
Sauté the Vegetables
In a large pot, heat the extra virgin olive oil over medium heat. Add the shallot and sauté it until it softens and becomes translucent, about 2-3 minutes. -
Cook the Vegetables
Add the cabbage and kale to the pot. Let them soften and wilt for a few minutes. Once softened, pour in the water until the vegetables are fully submerged. Cover the pot and bring the mixture to a boil. -
Simmer the Soup
Once the water begins to boil, add the zucchini and pearl barley. Stir in the dried peas. Season with salt and black pepper to taste. Let the soup simmer on low heat for 30-40 minutes, until the barley is tender and the vegetables are cooked through. -
Infuse with Turmeric and Orange Peel
After the soup has cooked, stir in the ground turmeric, and add a piece of orange peel for a fragrant, citrusy note. Continue simmering for an additional 5-10 minutes to allow the flavors to meld together. -
Final Touch
Taste and adjust the seasoning, adding more salt or pepper if necessary. Once the soup is ready, remove the orange peel and discard it. -
Serve
Serve the barley soup hot, drizzled with a little extra olive oil if desired, and enjoy the comforting, healthy flavors of this vibrant dish.
Nutritional Information (per serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | 240 |
| Protein | 8g |
| Carbohydrates | 45g |
| Fat | 6g |
| Fiber | 8g |
| Sodium | 380mg |
| Potassium | 650mg |
| Vitamin A | 12% of Daily Value |
| Vitamin C | 60% of Daily Value |
| Calcium | 12% of Daily Value |
| Iron | 15% of Daily Value |
This hearty and aromatic soup is the perfect choice for a wholesome meal that is both satisfying and nourishing. The combination of pearl barley, vegetables, and turmeric provides a rich blend of textures and flavors that will warm you up from the inside out. Plus, with its high fiber content, it’s a great option for promoting digestive health. Enjoy this bowl of goodness on chilly days or whenever you need a healthy, light yet fulfilling meal!
