Persian Creamy Barley Soup

Persian Creamy Barley Soup

Persian Creamy Barley Soup is a warm bowl of comfort, nutritious to the core and bursting with taste, flavor and……. Oh so creamy!!

 

When I look at all the recipes streaming on the news feeds of social media, I think to myself – why do we have a surplus of overly unhealthy recipes! I will make a confession – I love to indulge too. But, when I see that most of the food recipes that dominate the scene are extremely unhealthy food, it makes me cringe. Should we not reserve the purely indulgent foods just for “indulgence”.

 

There are so many healthy options that are as delicious and more wholesome. This Persian Creamy Barley Soup is one of them. Using very simple ingredients, it is quick and easy.

 

Persian Creamy Barley Soup

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

I just love barley. I think that it does not get as much attention as it should. It is a super nutritious grain. Barley can also be used to create interesting textures and consistencies in recipes. It is excellent for adding creaminess and body to soups, stews, puddings, gravies, desserts, alongside enriching it; unlike refined flour or corn starch that only add to the consistency of a recipe but are nutritionally inferior.

 

Just like oats, it is a great source of beta glucans – the fiber that is well known for its cholesterol lowering effect. But the barley grain has overall more fiber than oats. And the interesting thing is that, unlike may other grains, the fiber is present throughout the grain and not just in the bran/outer layer. I have a lot more about barley in this post on Barley Porridge with Blueberries.

 

This soup uses other ingredients that enrich it further with both flavor and nutrition – leeks, carrots, celery etc. Leeks are another favorite of mine – so tasty and healthy! Here is another super yummy recipe using leeks – Creamy leek avocado cilantro soup.

 

This tasty and healthy Persian Creamy Barley Soup is a keeper for the comfort and nourishment of your loved ones!!

 

Persian Creamy Barley Soup

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Persian Creamy Barley Soup

thedeliciouscrescent.com

 

NUTRITION FACTS
Servings: 10               Serving Size: 1 cup

 

Calories 115, Total Fat 4 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 2 g), Cholesterol 4 mg, Sodium 308* mg, Potassium 297 mg, Phosphorus 94 mg, Total Carbohydrate 17 g, Dietary Fiber 2 g, Sugars 2 g, Protein 5 g

 

* The suggested amount of salt is just a guideline and may need to be adjusted. Check for any added salt in spice mixes and other ingredients and adjust.

 

Preparation Time: 15 minutes
Cooking Time: 1 hour

 

INGREDIENTS

1 tablespoon olive oil
1 large onion, chopped
2 cloves garlic, grated
1/2 cup barley
2 cups chopped leeks and/or mushrooms
1/2 cup grated carrot
1/4 cup chopped celery
2 bay leaves
1/2 teaspoon Advieh (Persian spice mix) or any mixed spice
1/2 teaspoon turmeric
1 teaspoon salt
1/2 teaspoon ground black pepper
2 quarts or liters chicken or vegetable broth
2 tablespoons lemon juice or more
1/2 cup low fat sour cream
3 tablespoons chopped cilantro

 

DIRECTIONS

 

Heat the oil in a large cooking pot. Sauté the onions. Add garlic and stir. Sauté till the onions turn light golden brown.

 

Persian Creamy Barley Soup Prep

 

Add barley, leeks/mushrooms, grated carrot, celery, bay leaves, spices, salt, pepper and stir. Sauté a few minutes.

Add the chicken broth. Bring it all to a boil. Lower the heat and simmer for about an hour or more until the barley has cooked to a very soft texture.

Using a hand blender or a table top blender process half of the soup ingredients to a smooth consistency. Mix it back with the remaining soup.

Adjust the consistency of the soup with more broth if needed. Adjust the salt and seasoning. Add lemon juice as per taste.

Scoop out some soup into a bowl and mix with sour cream and return it back to the soup pot and stir it.

Stir one tablespoon of cilantro into the soup. Garnish the Persian Creamy Barely Soup with the remaining cilantro.

 

Persian Creamy Barley Soup

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Note:

I prefer to process only half the soup to a creamy consistency and mix it with the rest. If you prefer to process more or less, you may do that as per your taste.

 

 

Persian Creamy Barley Soup
 
Prep time
Cook time
Total time
 
Persian Creamy Barley Soup is a warm bowl of comfort, nutritious to the core and bursting with taste, flavor and....... Oh so creamy!!
Author:
Recipe type: Soups
Cuisine: Persian
Serves: 8 Cups
Ingredients
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, grated
  • ½ cup barley
  • 2 cups chopped leeks and/or mushrooms
  • ½ cup grated carrot
  • ¼ cup chopped celery
  • 2 bay leaves
  • ½ teaspoon Advieh (Persian spice mix) or any mixed spice
  • ½ teaspoon turmeric
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • 2 quarts or liters chicken or vegetable broth
  • 2 tablespoons lemon juice or more
  • ½ cup low fat sour cream
  • 3 tablespoons chopped cilantro
Instructions
  1. Heat the oil in a large cooking pot. Sauté the onions. Add garlic and stir. Sauté till the onions turn light golden brown.
  2. Add barley, leeks/mushrooms, grated carrot, celery, bay leaves, spices, salt, pepper and stir. Sauté a few minutes.
  3. Add the chicken broth. Bring it all to a boil. Lower the heat and simmer for about an hour or more until the barley has cooked to a very soft texture.
  4. Using a hand blender or a table top blender process half of the soup ingredients to a smooth consistency. Mix it back with the remaining soup.
  5. Adjust the consistency of the soup with more broth if needed. Adjust the salt and seasoning. Add lemon juice as per taste.
  6. Scoop out some soup into a bowl and mix with sour cream and return it back to the soup pot and stir it.
  7. Stir one tablespoon of cilantro into the soup. Garnish the Persian Creamy Barely Soup with the remaining cilantro.
Notes
I prefer to process only half the soup to a creamy consistency and mix it with the rest. If you prefer to process more or less, you may do that as per your taste.
Nutrition Information
Serving size: 1 Cup Calories: 115 kcals Fat: 4 Saturated fat: 1 Unsaturated fat: 2 Carbohydrates: 17 Sugar: 2 Sodium: 308 Fiber: 2 Protein: 5 Cholesterol: 4