This warming winter soup is high in fibre, low in fat and can be frozen for ultimate convenience
Prep:15 mins
Serves 4 – 6
100g pearl barley2 tbsp vegetable oil½ tsp brown mustard seeds1 tsp cumin seeds2 green chillies, deseeded and finely chopped1 bay leaf2 cloves1 small cinnamon stick½ tsp ground turmeric1 large onion, chopped2 garlic cloves, finely chopped1 parsnip, cut into chunks200g butternut squash, cut into chunks200g sweet potato, cut into chunks1 tsp paprika1 tsp ground coriander225g red lentils2 tomatoes, choppedsmall bunch coriander, chopped1 tsp grated ginger1 tsp lemon juice
STEP 1Rinse the pearl barley and cook following pack instructions. When it is tender, drain and set aside. Meanwhile, heat the oil in a deep, heavy-bottomed pan. Fry the mustard seeds, cumin seeds, chillies, bay leaf, cloves, cinnamon and turmeric until fragrant and the seeds start to crackle. Tip in the onion and garlic, then cook for 5-8 mins until soft. Stir in the parsnip, butternut and sweet potato and mix thoroughly, making sure the vegetables are fully coated with the oil and spices. Sprinkle in the paprika, ground coriander and seasoning, and stir again.STEP 2Add the lentils, pearl barley, tomatoes and 1.7 litres water. Bring to the boil then turn down and simmer until the vegetables are tender. When the lentils are almost cooked, stir in the chopped coriander, ginger and lemon juice.
