This Indian winter soup is a delicious and nutritious treat, perfect for chilly days. Full of flavors of traditional Indian spices, it warms you from the inside out. Not only is it delicious, but it’s also incredibly healthy. This soup is high in fiber and will leave you feeling full and satisfied. Plus, it’s fantastic for those watching their fat intake as it’s low in fat. And if you’re short on time, don’t worry – you can make a large batch and freeze it for later for ultimate convenience without compromising on taste!
- 100g pearl barley
- 2 tbsp vegetable oil
- ½ tsp brown mustard seeds
- 1 tsp cumin seeds
- 2 green chili peppers, deseeded and finely chopped
- 1 bay leaf
- 2 cloves
- 1 small cinnamon stick
- ½ tsp ground turmeric
- 1 large onion, chopped
- 2 cloves of garlic, finely chopped
- 1 parsnip, cut into pieces
- 200g butternut squash, cut into pieces
- 200g sweet potatoes, cut into pieces
- 1 tsp paprika
- 1 tsp ground coriander
- 225g red lentils
- 2 tomatoes, chopped
- small bunch of coriander, chopped
- 1 tsp grated ginger
- 1 tsp lemon juice
Rinse pearl barley and cook according to package instructions.
When the pearl barley is soft, drain and set aside.
Meanwhile, heat the oil in a deep, thick-bottomed pan.
Saute mustard seeds, cumin, chilies, bay leaf, cloves, cinnamon and turmeric until fragrant and seeds begin to crackle.
Add onion and garlic and cook until softened, 5-8 minutes.
Add the parsnip, butternut squash and sweet potato and mix thoroughly. Make sure that the vegetables are completely covered with oil and spices.
Sprinkle the paprika, ground coriander and spices on top and stir again.
Add lentils, cooked pearl barley, tomatoes and 1.7 liters of water.
Bring the mixture to a boil, then reduce the heat and simmer until the vegetables are tender.
When the lentils are almost cooked, stir in the chopped coriander, ginger and lemon juice.
Equipment and tools
- frying pan
- wooden spoon
- measuring spoon
- measuring cup
This Indian winter soup recipe may contain the following allergens:
Storage and leftovers
If you have leftovers of this Indian winter soup, you can store them in an airtight container in the refrigerator for up to 3 days. Reheat the soup thoroughly before serving.
The Health Benefits of Indian Winter Soup
Indian winter soup is not only a delicious and comforting dish but also offers numerous health benefits. Packed with nutrient-dense ingredients, this soup can boost your immune system and provide you with essential vitamins and minerals.
Adding pearl barley to Indian winter soup provides a good source of fiber. Consuming an adequate amount of fiber can promote a healthy digestive system and reduce the risk of constipation. It also helps regulate blood sugar levels and can aid in weight control.
Using vegetable oil in the soup adds heart-healthy fats to the dish. These fats are crucial for the absorption of fat-soluble vitamins and, when consumed in moderation, help reduce the risk of heart disease and stroke.
Mustard seeds and cumin seeds
Mustard and cumin seeds are known for their beneficial properties. They are rich in antioxidants and can have anti-inflammatory effects in the body. These spices can also aid digestion and improve metabolism.
The addition of green chili peppers gives the soup a spicy note. Chilies contain capsaicin, which has been shown to have pain-relieving properties and can boost metabolism and promote weight loss.
Bay leaf, cloves and cinnamon stick
Bay leaves, cloves, and cinnamon sticks not only enhance the flavor of the soup, but also provide potential health benefits. These spices contain antioxidants that can help reduce inflammation and protect against chronic diseases.
Turmeric, a bright yellow spice, is an important ingredient in Indian cuisine. It contains an active ingredient called curcumin, which has powerful anti-inflammatory and antioxidant properties. Adding turmeric to soup can help boost immunity and reduce the risk of certain diseases.
Onion, garlic and ginger
Onions, garlic and ginger not only provide taste, but also numerous health benefits. They all have anti-inflammatory and antimicrobial properties that can help boost the immune system and fight off infections.
Parsnips, butternut squash and sweet potatoes
The combination of parsnips, butternut squash and sweet potatoes gives the soup a wonderful mix of vitamins, minerals and antioxidants. This vegetable is an excellent source of fiber, vitamins A and C, and potassium. They can promote healthy digestion, support eye health and strengthen the immune system.
Red lentils, tomatoes and coriander
Red lentils, tomatoes and coriander provide a significant portion of plant-based protein as well as vitamins and minerals. These ingredients are rich in antioxidants, which can help protect the body from oxidative stress and inflammation.
The addition of lemon juice provides a tangy taste and adds a dose of vitamin C to the soup. Vitamin C plays an important role in supporting the immune system and can help reduce the duration and severity of cold symptoms.
Overall, Indian winter soup is not only a delicious and comforting meal in the colder months, but also a nutritious choice. It contains a variety of ingredients that contribute to improved digestion, improved immune function and overall well-being.