Name: Indian winter soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6
Cuisine: Indian
Ingredients: 100g pearl barley; 2 tbsp vegetable oil; ½ tsp brown mustard seeds; 1 tsp cumin seeds; 2 green chillies deseeded and finely chopped; 1 bay leaf; 2 cloves; 1 small cinnamon stick; ½ tsp ground turmeric; 1 large onion chopped; 2 garlic cloves finely chopped; 1 parsnip cut into chunks; 200g butternut squash cut into chunks; 200g sweet potato cut into chunks; 1 tsp paprika; 1 tsp ground coriander; 225g red lentils; 2 tomatoes chopped; small bunch coriander chopped; 1 tsp grated ginger; 1 tsp lemon juice

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Indian winter soup

Indian winter soup

Good Food team

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Serves 4 - 6

Easy

Prep: 15 mins

Cook: 30 mins

A star rating of 4.5 out of 5.47 ratingsRate

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This warming winter soup is high in fibre, low in fat and can be frozen for ultimate convenience

Freezable

Healthy

Vegan

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

100g pearl barley
2 tbsp vegetable oil
½ tsp brown mustard seeds
1 tsp cumin seeds
2 green chillies

deseeded and finely chopped
1 bay leaf
2 cloves
1 small cinnamon stick
½ tsp ground turmeric
1 large onion

chopped
2 garlic cloves

finely chopped
1 parsnip

cut into chunks
200g butternut squash

cut into chunks
200g sweet potato

cut into chunks
1 tsp paprika
1 tsp ground coriander
225g red lentils
2 tomatoes

chopped
small bunch coriander

chopped
1 tsp grated ginger
1 tsp lemon juice

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Nutrition: per serving

kcal445
fat8g
saturates1g
carbs80g
sugars13g
fibre8g
protein19g
salt0.14g

low

Method

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.
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.

Recipe from Good Food magazine, February 2011

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A star rating of 4.5 out of 5.47 ratings

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