Ingredients:
- ½ cup barley (soaked for 2 hours)
- 1 onion (chopped)
- 1 carrot (diced)
- ½ cup of cabbage (chopped)
- ½ cup of tomatoes (chopped)
- ½ cup of bell peppers (diced)
- 3 cups of vegetable broth or water
- 1 tbsp of olive oil
- 2 cloves of garlic (minced)
- 1 tsp of black pepper
- ½ tsp of turmeric
- ½ tsp of salt
- ½ tsp of oregano
- Fresh coriander or parsley for garnish
Instructions:
- Rinse the barley thoroughly and soak it in water for 2 hours or keep it overnight.
- Chop all the vegetables (onion, carrots, cabbage, tomatoes and bell peppers).
- Take a large pot, and heat the oil over medium heat in it.
- Add onion and sauté for about 2 to 3 minutes until it nicely turns translucent.
- Add minced garlic to it and sauté for another 1 minute.
- Add
carrots, cabbage, bell peppers, and tomatoes to the pot. Stir and cook
for at least 3 minutes, allowing the vegetables to soften a little bit.
- Drain the soaked barley and add it to the pot with the vegetables.
- Pour in vegetable broth or water and stir the ingredients together.
- Add black pepper, salt, turmeric and oregano, and stir to combine all the ingredients.
- Bring the vegetable barley soup to a boil then reduce the heat.
- Cover the pot and let the soup simmer for 30 minutes, or until the barley becomes tender.
- Taste the vegetable barley soup and adjust seasoning if needed.
- Garnish with fresh coriander or parsley before having this healthy soup.
Who should avoid vegetable barley soup?
Like any food, vegetable barley soup may have adverse effects on your body:
- Barley contains gluten, so it is not suitable for individuals with celiac disease or gluten intolercance. “If people with these conditions consume barley, it can lead to digestive discomfort and bloating,” says the expert.
- Vegetable barley soup is rich in fibre, which can cause gas, bloating or digestive discomfort if consumed in excess.
- Although
barley has a low glycemic index, excessive consumption of any starchy
food can impact blood sugar levels, particularly for people with
diabetes.
- If the vegetable broth used in the soup contains high sodium, it may contribute to high blood pressure or water retention.
Vegetable
barley soup is light yet filling, making it perfect for lunch or
dinner. It’s packed with fibre, which is great for the gut and managing
weight. But stick to just one bowl of the soup in a day to reap the
benefits.
What are the health benefits of vegetable barley soup?
Vegetable barley soup is a perfect light meal that comes with health benefits:
1. Promotes digestive health
“Vegetables
are known for being high in fibre. Barley is also rich in fibre, which
helps promote regular bowel movements and keep constipation at bay,”
says a nutritionist. Hundred grams of barley has 3.8 grams of fibre, according to the experts. “Fibre supports gut health by feeding beneficial bacteria and boosting digestion,” says the expert.
2. Boosts immune function
Barley is packed with nutrients
such as vitamin C and zinc, which can enhance the immune system. “The
vegetables in the soup, like carrots, tomatoes and bell peppers, also
provide additional immune-boosting nutrients like vitamins A and C,”
says the expert.
3. Supports weight loss
The fibre in barley and vegetables
promote satiety, making you feel full for a longer time. When you feel
full, you won’t reach out for unhealthy snacks or overeat. “Vegetable
barley soup is low in calories, making it a great option for those
watching their weight,” says the expert.
4. Beneficial for diabetics
Vegetable barley soup is considered a low glycemic index food. A 2015 study,
showed that the glycemic index of the vegetable barley soup was 36.
“Due to its low glycemic index, having this soup won’t cause spikes in
blood sugar levels, making it a good choice for people with diabetes,”
says a dietitian.
5. Anti-inflammatory properties
Barley and
the vegetables in the soup are full of anti-inflammatory compounds,
which can help combat inflammation in the body. For instance, carrots
have chemical compounds such as falcarinol and falcarindiol that can
reduce inflammation, as per research published in 2023. “Thanks to its anti-inflammatory properties, vegetable barley
soup may benefit people with conditions like arthritis,” says the
expert.
