A healthy and nourishing diet is essential, and incorporating nutrient-rich ingredients is critical. This recipe is a delicious blend of barley, lentils, and vibrant root vegetables that tastes great and provides numerous health benefits. This recipe is designed to be simple and convenient, perfect for busy weeknights. With minimal preparation time and a short cooking period, it's easy to whip up a healthy and satisfying meal for the whole family. I am making it in an instant pot cooker; you can also make it in a pressure cooker.
Barley has been cherished for its ancient origins and nutritional benefits. Soaking the barley overnight improves its digestibility and unleashes a wealth of nutrients, such as fiber, vitamins, and minerals. As a low-glycemic index food, barley helps maintain stable blood sugar levels, making it an ideal option for those looking for long-lasting energy throughout the day. I have used pearl barley, but you can use any barley.
Lentils are essential to a hearty meal and come with many nutritional benefits. They are rich in protein, fiber, and essential micronutrients that promote satiety, improve muscle health, and support overall well-being. Soaking lentils overnight not only reduces cooking time but also enhances nutrient absorption.
Adding a variety of root vegetables like turnips, carrots, and beetroot enhances the dish's taste and color and provides several health benefits. These veggies are packed with essential vitamins, minerals, and antioxidants that support the immune system, aid digestion, and promote healthy skin. The distinct earthy flavors and vibrant hues signify the diverse array of nutrients each root vegetable brings to the plate.
Combining barley, lentils, and root vegetables is a great way to promote well-being. Adding turmeric, black pepper, and an Italian spice mix enhances the flavor and nutritional value, making this dish a delightful and healthy treat. Let's take a moment to enjoy each spoonful of this nutritious mixture fully and appreciate the delicious flavors and health benefits of using barley, lentils, and root vegetables. Embrace the concept of mindful eating and relish the journey towards a healthier, more vibrant you.
Serves -4
Preparation time – soak time + 15 mins
Cook time- 25 mins
Total time- Soak time + 40 mins
Ingredients
Pearl Barley- ¼ cup raw (Soaked overnight)
Lentil- 1/3 cup raw (soaked overnight)
Turnip- 1 medium ( peeled and chopped)
Carrots – 2-3 (Peeled and chopped)
Beetroot- 1 medium ( peeled and chopped)
Onion – 1 medium (chopped)
Garlic – 4 pods (finely chopped)
Tomatoes- 2 medium (chopped)
Turmeric Powder- ½ tsp
Black pepper powder - ½ tsp
Italian spice mix- 1 Tbsp
Olive oil – 1 tbsp
Salt- 1 tsp /as per taste
Cilantro – ½ cup chopped
Lemon juice – 1 tbsp
Water or Vegetable broth – 4 cups
Directions
1. Soak lentils and barley for 7-8 hours or overnight.
2. Turn on the Instant Pot's sauté mode and add one tablespoon of olive oil. Once heated, add chopped garlic and sauté for a bit.
3. Add chopped onions and continue to sauté for about 5 minutes until they turn golden brown.
4. Add chopped tomatoes, turmeric, black pepper, and salt. Sauté for an additional 5 minutes.
5. Add chopped vegetables and stir everything together.
6. Add the soaked barley and lentils and mix well. Pour 4 cups of vegetable broth or water and add one tablespoon of Italian spice mix.
7. Close the lid and set the Instant Pot to pressure cooker mode. Set the timer for 10 minutes.
8. After cooking, wait for the pressure to release naturally for 10 minutes before manually releasing the remaining pressure. Open the lid and add cilantro and lemon juice before serving.
9. Enjoy!
Tips:
You can use any root vegetables that you like. Some other good options include parsnips, celery root, and sweet potatoes.
You can use coriander and cumin powder if you don't have Italian spice mix.
This soup is also delicious and served with a side of crusty bread.
References
1. Association of Lifelong Intake of Barley Diet with Healthy Aging: Changes in Physical and Cognitive Functions and Intestinal Microbiome in Senescence-Accelerated Mouse-Prone 8 (SAMP8) - PMC (nih.gov)
2. Health-promoting properties of barley: A review of nutrient and nutraceutical composition, functionality, bioprocessing, and health benefits - PubMed (nih.gov)
4. Polyphenols, Saponins and Phytosterols in Lentils and Their Health Benefits: An Overview - PubMed (nih.gov)
5. Nutritional and anti-nutritional properties of lentil ( Lens culinaris) protein isolates prepared by pilot-scale processing - PubMed (nih.gov)
6. A Critical Review on Phytochemical Profile and Biological Effects of Turnip (Brassica rapa L.) - PMC (nih.gov)
8. Antioxidant Components of Brassica Vegetables Including Turnip and the Influence of Processing and Storage on their Anti-oxidative Properties - PubMed (nih.gov)
9. A Critical Review on Phytochemical Profile and Biological Effects of Turnip (Brassica rapa L.) - PMC (nih.gov)
10. Advances in research on the carrot, an important root vegetable in the Apiaceae family - PMC (nih.gov)