Chickpea Barley Yogurt Soup

Chickpea Barley Yogurt Soup

Chickpea Barley Yogurt Soup – creamy smooth heart healthy vegetarian soup infused with eastern flavors – good fiber, protein, potassium and healthy fats!

 

I am a dairy lover. My father was a dairy scientist and the stories about my childhood revolve around my infatuation with all things dairy. And that fascination continues to this day and yogurt based recipes is just one form of expression of that.

 

The inspiration for this recipe comes from Persian and other Central Asian cuisines. The final seasoning of the soup is slightly influenced by a popular Indian yogurt based gravy dish my mother used to prepare, which is known as Kadhi.

 

Chickpea Barley Yogurt Soup

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

This soup has things in it that makes it good for gut health- the soluble and insoluble fiber from both chickpeas and barley, plus the short chain fatty acids produced by the digestion of chickpeas are good for colon health. It makes for a soothing soup that will also enhance your immune system.

 

Yogurt and chickpeas together provide a good amount of protein. The milk protein in yogurt is of excellent quality and biological value. As indicated in my post on Yogurt Chickpea Salad, chickpeas provide protein that is of better quality than several other plant sources.

 

The barley along with the yogurt give this soup a creamy richness. I have explained in greater detail about the impressive nutrition value of barley in my post on Barley Porridge with Blueberries.

 

This Chickpea Barley Yogurt Soup has in it the ingredients that contribute to fullness and satiety, therefore can be a good choice for weight management. If you like yogurt based dishes you will love this soup with its rich flavors and soft chickpea bites!!

 

Chickpea Barley Yogurt Soup

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Chickpea Barley Yogurt Soup

thedeliciouscrescent.com

 

NUTRITION FACTS
Servings: 7                Serving Size: 1 Cup

 

Calories 180, Total Fat 7 g (Saturated Fat 2 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 4 g), Cholesterol 5 mg, Sodium* 94 mg, Potassium 444 mg, Phosphorus 220 mg, Total Carbohydrate 22 g, Dietary Fiber 4 g, Sugars 9 g, Protein 10 g

* Not including added salt. Check for any added salt in spice mixes and other ingredients and adjust.

 

Preparation Time: 20 minutes
Cooking Time: 1 hour

 

INGREDIENTS

 

1/2 cup chickpeas, soaked overnight
1/2 tablespoons olive oil
1 medium onion, chopped
1 large garlic clove, grated
2 tablespoon chopped celery
2 tablespoons pearl barley
1/4 teaspoon Persian spice mix (Advieh) or any mixed spice
1 teaspoon turmeric
1/2 teaspoon black pepper
2 ½ cups chicken stock
2 ½ cups reduced fat yogurt
3 tablespoons chopped cilantro
3 tablespoons chopped dill
Salt, to taste

 

Seasoning

1½ tablespoons olive oil
1/2 teaspoon cumin seeds (optional)
1/2 medium onion, thinly sliced
2 to 3 large garlic cloves, grated
1 tablespoon dried mint

 

DIRECTIONS

 

Chickpea Barley Yogurt Soup Prep

 

Heat 1/2 tablespoon olive oil in a cooking pot. Sauté the chopped onions. Add one grated garlic, celery and sauté few more minutes.

 

Chickpea Barley Yogurt Soup Prep

 

Add the chickpeas, barley, spices and stir.

 

Chickpea Barley Yogurt Soup Prep

 

Then add the chicken stock. Bring it to a boil. Lower heat and let it simmer until the chickpeas and barley are cooked very soft, adding more stock or water as needed. But do not make it too watery.

 

Chickpea Barley Yogurt Soup Prep

 

Add yogurt to the soup using the tempering method to prevent curdling*. Whisk the yogurt in a bowl, then add the hot soup to the yogurt, one spoon at a time until about one third of the hot soup is stirred into the yogurt.

 

Chickpea Barley Yogurt Soup Prep

 

Next add the yogurt-soup mixture back to the remaining hot soup gradually. Make sure to set the temperature at low medium. Do not boil the soup. Add herbs and salt to taste.

 

Chickpea Barley Yogurt Soup Prep

 

To season the soup, heat the olive oil in a small saucepan. Add cumin seeds if using it and let it turn light brown. Next add sliced onion and sauté until golden brown and crisp. Add the grated garlic and sauté few minutes, but do not let it brown. Turn the heat off. Add turmeric and dried mint.

 

Top the seasoning over the soup and give it a gentle stir to infuse the flavors. Serve the Chickpea Barley Yogurt Soup at once with bread.

 

Note:

Warm up leftovers at medium heat, without boiling it, to prevent curdling.

 

Chickpea Barley Yogurt Soup

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

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1 Cup

Chickpea Barley Yogurt Soup

Chickpea Barley Yogurt Soup - creamy smooth heart healthy vegetarian soup infused with eastern flavors - good fiber, protein, potassium and healthy fats!

20 minPREP TIME

1 hrCOOK TIME

1 hr, 20 TOTAL TIME

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INGREDIENTS

  • 1/2 cup chickpeas, soaked overnight
  • 1/2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 large garlic clove, grated
  • 2 tablespoon chopped celery
  • 2 tablespoons pearl barley
  • 1/4 teaspoon Persian spice mix (Advieh) or any mixed spice
  • 1 teaspoon turmeric
  • 1/2 teaspoon black pepper
  • 2 1/2 cups chicken stock
  • 2 1/2 cups reduced fat yogurt
  • 3 tablespoons chopped cilantro
  • 3 tablespoons chopped dill
  • Salt, to taste
  • SEASONING
  • 11/2 tablespoons olive oil
  • 1/2 teaspoon cumin seeds (optional)
  • 1/2 medium onion, thinly sliced
  • 2 to 3 large garlic cloves, grated
  • 1 tablespoon dried mint

INSTRUCTIONS

  1. Heat 1/2 tablespoon olive oil in a cooking pot. Sauté the chopped onions. Add one grated garlic, celery and sauté few more minutes.
  2. Add the chickpeas, barley, spices and stir.
  3. Then add the chicken stock. Bring it to a boil. Lower heat and let it simmer until the chickpeas and barley are cooked very soft, adding more stock or water as needed. But do not make it too watery.
  4. Add yogurt to the soup using the tempering method to prevent curdling*. Whisk the yogurt in a bowl, then add the hot soup to the yogurt, one spoon at a time until about one third of the hot soup is stirred into the yogurt.
  5. Next add the yogurt-soup mixture back to the remaining hot soup gradually. Make sure to set the temperature at low medium. Do not boil the soup. Add herbs and salt to taste.
  6. To season the soup, heat the olive oil in a small saucepan. Add cumin seeds if using it and let it turn light brown. Next add sliced onion and sauté until golden brown and crisp. Add the grated garlic and sauté few minutes, but do not let it brown. Turn the heat off. Add turmeric and dried mint.
  7. Top the seasoning over the soup and give it a gentle stir to infuse the flavors. Serve the Chickpea Barley Yogurt Soup at once with bread.
Cuisine: Eclectic, Persian Inspired | Recipe Type: Soups

RECIPE NOTES

Warm up leftovers at medium heat, without boiling it, to prevent curdling.

Nutrition facts: * Not including added salt. Check for any added salt in spice mixes and other ingredients and adjust.

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http://www.thedeliciouscrescent.com/chickpea-barley-yogurt-soup/

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