Spiced Red Lentil, Barley and Vegetable Soup

There are times when you don't plan ahead for dinner and you have to make do with staples, unless you want to run out to the grocery store, but that is not always a viable or preferred option. This is one such soup that I put together one afternoon employing the use of odds and ends of produce and basics that I usually always have on hand. The addition of barley and coconut milk add a silky texture to this earthy soup packed full of plenty of root vegetables and robust tomatoes.

Feel free to use whatever vegetables on hand to include in the soup, such as bell peppers, parsnips, green beans, corn and potato, to name just a few. The soup is best with about 3 - 4 cups of vegetables.

Yes, the weather has turned cool again, but I do enjoy soup year round.

Spiced Red Lentil, Barley and Vegetable Soup

Recipe by Lisa Turner Cuisine: Indian Published on April 21, 2015 Hearty and nourishing soup of lentils, barley and vegetables simmered in a lightly spiced broth of tomatoes, coconut milk and Indian seasonings Print this recipe Ingredients: 4 to 6 sun-dried tomatoes 2 tablespoons coconut oil or other oil 1 1/2 teaspoons cumin seeds 1 teaspoon brown mustard seeds 1/2 teaspoon fenugreek seeds (optional) 2 bay leaves or a small handful of crushed dried curry leaves 1/4 teaspoon asafetida 1 medium onion, diced 1-inch piece fresh ginger, grated or minced 1 clove garlic, crushed or minced 3 to 4 green chilies, seeded and minced 3 to 4 cups assorted diced vegetables (I used 2 large carrots, 2 stalks of celery, 6 small Brussels sprouts and 2/3 cup frozen peas) 1 teaspoon turmeric 1 teaspoon ground coriander 2/3 teaspoon paprika 3 medium tomatoes, finely chopped 2 teaspoons tamarind paste 2/3 cup red lentils, rinsed 1/3 cup pearl barley, rinsed 2/3 cup coconut milk 5 to 6 cups water, or more as needed 1 teaspoon garam masala 1 to 2 teaspoons fresh or dried fenugreek (methi) leaves 1 1/2 teaspoons sea salt, or to taste fresh cracked black pepper juice from 1 lemon (3 tablespoons) Instructions: Soak the sun-dried tomatoes in 1 1/2 cups of hot water for 30 minutes. Drain, reserving the soaking water, and chop. Set aside. Heat the oil over medium heat in a large heavy-bottomed saucepan or soup pot. When hot, toss in the cumin seeds, mustard seeds, fenugreek seeds if using, and bay leaves or curry leaves. When the mustard seeds turn grey and begin to splutter and pop, quickly stir in the asafetida and then add the onion and sauté for 5 minutes. Add the ginger, garlic and chilies and stir for another minute. Now add the chopped vegetables and stir for another 5 minutes. Toss in the turmeric, coriander and paprika, and stir for another minute. Now add the fresh tomatoes, sun-dried tomatoes and tamarind paste to the pan and cook for 5 to 7 minutes until thickened, stirring often. Stir in the lentils and barley and pour in the reserved sun-dried tomato soaking water, coconut milk and 5 cups of water. Bring to a boil, reduce the heat to medium-low, cover, and simmer for 20 to 25 minutes until the vegetables are tender and the lentils and barley are soft. Add up to 1 cup more water if needed. Stir in the garam masala, fenugreek leaves, sea salt, black pepper and lemon juice. Simmer for another few minutes and serve hot. Makes 6 servings

More lentil soups to enjoy from Lisa's Vegetarian Kitchen:
Turkish-Style Lentil Soup
Creamy Brown Lentil, Barley and Mushroom Soup
Lentil Soup with Prunes and Apricots
Greek Lentil Soup (Fakes)

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Cranberry Bean, Barley and Fennel Soup

I happened across something the other day at my local grocery store that I'd never seen before … fresh beans in their pods! It's really rather odd that I've only ever cooked with dried beans, since beans form such an important part of my diet, but I'd never been able to find them before at any grocer or market despite the fact that Ontario grows plenty of beans … although apparently mostly white pea beans.

In any case, I was very excited to buy these fresh colorful beans even though there was no sign identifying what kind of bean they were (and the cashier didn't know either). I looked them up at home and found that they were cranberry beans, also known as borlotti beans. Both the pods and the beans inside are an attractive mottled white and pink, although they lose the pink color when cooked. They have a mild and pleasant nutty flavor similar to pinto beans, which makes them a great addition to soups … which is just what I did now that the cool fall soup season is coming upon us.

I've written up this simple, hearty and nourishing fall vegetable soup with barley and the wonderful anise flavor of fresh fennel as though you were using dried beans (which is what most of us will most often have at hand). But if you do happen to find fresh beans, you will certainly enjoy their firmer and fuller texture. Simply snap them out of their pods and boil them in a pan of water for 20 to 30 minutes or until tender — they don't need to be soaked but they do need to be cooked, so don't be tempted to eat them raw. To get 2 cups of fresh beans, consider buying about 1 3/4 pounds (800 grams).

Cranberry Bean, Barley and Fennel Soup

Recipe by Lisa Turner Published on September 15, 2014 Simple, hearty and nourishing fall vegetable soup with cranberry beans, barley and fresh fennel Print this recipe Ingredients: 2/3 cup dried cranberry (borlotti) or other white beans (2 cups cooked), or 2 cups fresh beans 3 tablespoons olive oil 2 leeks, sliced 2 cloves garlic, minced or crushed 1-inch piece fresh ginger, minced or grated 1 jalapeño, seed and finely chopped (optional) 1 large fennel bulb, cored, trimmed and sliced 1 large potato, diced 1 carrot, sliced 1 celery stalk, sliced 1 teaspoon fennel seeds 1 teaspoon dried thyme 1 tomato, diced 1/2 cup pearl barley 2 1/2 cups vegetable stock or water 1 teaspoon turmeric (optional) 1 1/2 teaspoons sea salt, or to taste fresh ground black pepper Instructions: Rinse the beans and soak for 8 hours or overnight in several inches of water. Drain and rinse, then transfer to a medium saucepan and cover with several inches of fresh water. Bring to a boil, reduce heat to low, cover, and simmer for 1 hour or until tender. Drain and set aside. (If using fresh beans, there's no need to soak beforehand. Simply bring the beans to a boil in a saucepan of water, reduce the heat to low, and simmer for 20 to 30 minutes or until tender before draining.) Heat the oil in a large saucepan or soup pot over medium heat. When hot, add the leeks and stir until softened — about 5 minutes. Toss in the garlic, ginger and jalapeño if using, stir for 1 minute, then add the fennel, potato, carrot and celery and stir for another 2 to 3 minutes. Toss in the fennel seeds and thyme, stir for another minute, and then add the cooked beans, tomato and barley and pour in the vegetable stock or water. Stir in the turmeric if using and bring to a boil. Reduce the heat to medium-low and simmer for 20 minutes or until the vegetables are tender (add more stock or water if desired). Season the soup with salt and pepper and serve hot. Makes 6 to 8 servings

This is my contribution to My Legume Love Affair, a monthly event celebrating legumes, started by lovely Susan of The Well Seasoned Cook, now administered by me and kindly hosted this month by Valli of Ammaji Kitchen.

Other nourishing fall bean and vegetable soups you will enjoy:
Romano Bean and Vegetable Soup
Beet, Barley and Black Bean Soup
Indian Chickpea and Pumpkin Soup
Indian-Spiced Squash, Pear and Adzuki Bean Soup with Lightly Braised Mixed Mushrooms

On the top of the reading stack: short stories by Franz Kafka

Audio Accompaniment: silence, for a change

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Creamy Lentil, Barley and Mushroom Soup

On a quest to satisfy my frequent craving for mushrooms, I wanted something earthy and balanced, all in one bowl. Another requirement was quick and easy. This bowl satisfied all of the above. Although more salads have been appearing on the menu lately, this spring has been a cold one and even if you happen to live in warmer climes, do give this a try because soups are not just for chilly times, but comforting all year round, especially so when you serve them with some homemade biscuits.

Creamy Lentil, Barley and Mushroom Soup

Recipe by Lisa Turner Published on May 5, 2014 Earthy, fragrant and lightly spiced, this simple lentil, barley and mushroom soup cooked with a chili-onion-cashew paste is hearty, warming and nourishing Print this recipe Paste: 1/3 cup raw cashews 1 small onion, chopped 1 large clove garlic, chopped 1 to 2 green chilies, seeded and chopped Soup: 1/2 oz (14 g) dried mushrooms (I used porcini) 2 tablespoons olive oil 8 oz (250 g) button mushrooms, rinsed and sliced 2 medium tomatoes, diced 3 tablespoons fresh basil, finely chopped 1 tablespoon paprika 2 teaspoons dried dill 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon dried red chili flakes 13 1/2 oz (400 mL) coconut milk 2 cups water, or as needed 3/4 cup brown lentils, rinsed 1/3 cup pearl barley, rinsed 1/2 tablespoon tamari (soy) sauce, or to taste 1/2 teaspoon garam masala 1 1/2 teaspoons sea salt, or to taste fresh ground black pepper Instructions: Soak the cashews in hot water for 20 minutes. Drain and transfer to a mortar and pestle, blender or food processor. Add the chopped onion, garlic and chilies and blend until you have a thick paste, adding a teaspoon of water or more as needed. Meanwhile, soak the dried mushrooms in 1 cup hot water for 30 minutes. Drain, reserving the soaking water, and chop. Heat the oil in a large saucepan or soup pot over medium heat. When hot, add the onion and cashew paste and fry for a few minutes until fragrant, stirring often and scraping the bottom of the pan to prevent from sticking. Add the fresh and dried mushrooms, stir to coat, and continue frying for another few minutes. Now add the tomatoes, basil, paprika, dill, cumin, coriander and chili flakes, and pour in the coconut milk. Stir and simmer for a few minutes. Stir in the lentils and barley and water and bring to a boil. Reduce the heat to medium-low, cover, and simmer for 30 to 40 minutes until the lentils and barley are tender, adding more water as necessary. Stir in the tamari near the end of the cooking time along with the garam masala and salt and black pepper. Simmer for another few minutes before serving. Makes 6 servings

More mushroom goodness to satisfy that fungus craving:
Hungarian Mushroom Soup
Mushroom Risotto
Thai Coconut Mushroom Soup with Kidney Beans
Wild Mushroom Tapas Served on Crusty Bread with Goat Cheese

On the top of the readings stack: Food and Drink magazine

Audio Accompaniment: Johan Wieslander

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Barley Muffins with Apple and Cashew Pieces

Muffins are one of my favorite quick breads to make because they are easy to put together and there are endless possibilities to keep your taste buds interested. There is nothing like a nice basketful of muffins to provide nourishment throughout the day. Not only do they make for a quick breakfast, they are a wonderful portable snack to take to work for break time, and when I am hungry in the evening but fussy about what I might want, muffins will usually do the trick.

In this case, I wanted something a little different and incorporated some barley and cashews, along with apples that make up the fruit component, for an especially nourishing and healthy alternative to store-bought sugar-filled cakes masquerading as muffins as I know them. Not there is anything wrong with indulging your sweet tooth from time to time, but if you want to eat cake, well eat cake and you can still have your muffin and eat it too.

Probably some of the most unique muffins I have made in a long time, I was especially delighted with the layers of texture from the grain, seeds, nuts and fruit — chewy, crunchy and soft sensations in the mouth with each bite. Little sweetener is needed here to make these a treat and you might not be able to stop at one, especially if you are lucky to enjoy one fresh out of the oven.

Barley Muffins with Apple and Cashew Pieces

Recipe by Lisa Turner Published on January 15, 2014 Soft, chewy and crunchy apple and pearl barley muffins with lightly toasted sesame seeds and cashew pieces — nourishing and not-too-sweet Print this recipe Ingredients: 1/4 cup sesame seeds, lightly dry roasted 1/4 cup cashew pieces, lightly dry roasted 1 1/2 cups spelt flour or unbleached white flour 1/2 cup cake flour or another 1/2 cup spelt or white flour 1 1/2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 teaspoon sea salt scant 2 tablespoons brown sugar or coconut sugar 1 1/2 cups cooked pearl barley 1 small apple, peeled and finely sliced 3/4 cup buttermilk 1/4 cup maple syrup or honey 1 large egg 1 teaspoon vanilla extract 1/2 teaspoon almond extract 4 tablespoons unsalted butter, melted Instructions: Lightly toast the sesame seeds and cashew pieces in a dry unoiled skillet or saucepan over medium-low heat, tossing or stirring frequently, until lightly browned. Set aside. Preheat an oven to 400° and grease 12 muffin cups. In a large bowl, combine the flours, baking powder, baking soda, salt and sugar. Stir in the barley and use a fork to break up the barley and mix everything together well. Stir in the apple, sesame seeds and cashew pieces. In a small bowl, whisk together the buttermilk, maple syrup or honey, egg, and vanilla and almond extracts until smooth but not frothy. Pour this into the flour and barley mixture, along with the melted butter, and stir until everything is moistened and just combined. Take care not to overmix. Distribute the batter evenly into the prepared muffin tins. Fill 10 for larger muffins and 12 for smaller muffins. Bake for about 20 minutes or until the tops of the muffins are nicely browned and a cake tester inserted into the middle of a muffin comes out clean. Let sit in the pan for a few minutes and then transfer to a wire rack to cool. Makes 10 to 12 muffins

More savory quick breads you are sure to enjoy from Lisa's Kitchen:
Apple Cheddar Scones
Classic Blueberry Muffins
Mini Gruyere Scones
Quick and Easy Cornbread Muffins

On the top of the reading stack: 660 Curries by Raghavan Iyer

Audio Accompaniment: Aes Dana

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Barley and Lentil Herbed Salad

Although I adore barley, I don't tend to cook with this ancient grain very often, and that is a shame because not only it is rich in fiber and protein and relatively cheap at that, it also has a lovely chewy texture and nutty flavor that makes it a popular choice for soups and salads. Here it is transformed into a substantial and nourishing salad that might just become a summer favorite of mine, though it is delicious anytime of year.

There is lots going on in this dish and it all comes together in a seamless way. The addition of earthy lentils balances out the proteins, and then fresh herbs are added along with fresh tomato. Then this beautiful combination of goodness is enhanced by the highly complementary nutty taste of tahini, fresh tart lemon juice, a wee bit of spice and sweetness, and some saltiness from olives and tamari. I will note that this is a great way to take advantage of fresh herbs from your garden and if you are lucky enough to be growing tomatoes, they will add an extra fresh layer of flavor to the plate.

Take care when adding sea salt to the dish as the olives and tamari are fairly salty and you don't want to overpower your dish with an excess of sodium. Serve with fresh salad greens and some flatbreads to really dress up the experience.

Barley and Lentil Herbed Salad

Recipe by Lisa Turner Adapted from Feeding the Hungry Ghost: Life, Faith, and What to Eat for Dinner - A Satisfying Diet for Unsatisfying Times Published on June 9, 2013 Beautiful summer salad with earthy lentils, nutty pearl barley, fresh herbs, tomatoes and olives tossed in a creamy and lightly spiced tahini and lemon dressing Print this recipe Salad: 2 cups vegetable stock or water 1 cup pearl barley, rinsed 1/2 cup green or brown lentils, rinsed 2 generous handfuls of parsley or cilantro or both, roughly chopped 1 bunch or large handful of fresh mint, roughly chopped 3 scallions, trimmed and sliced 1 firm tomato, chopped 1/4 to 1/3 cup black olives, pitted 2 to 3 tablespoons tahini sea salt and fresh ground black pepper to taste Dressing: 3 tablespoons olive oil juice from 1 lemon (3 tablespoons) a few splashes of tamari (soy) sauce 1 teaspoon ground cumin 1/2 teaspoon chili powder a few sprinkles of dried red chili flakes 1 teaspoon honey Instructions: In a small saucepan, bring the vegetable stock or water to a boil. Stir in the barley, cover, and reduce the heat to medium-low. Cook until the liquid is absorbed — about 30 minutes. Let stand for 5 minutes, then fluff with a fork and set aside. In another small saucepan, bring the lentils to a boil with enough water to cover, then reduce the heat to medium-low and simmer until the lentils are tender — about 30 to 40 minutes. Drain and set aside. In a small bowl, whisk together the olive oil, lemon juice, tamari, ground cumin, chili powder, chili flakes and honey. Combine the cooked barley and lentils, herbs, scallions and tomato and toss with the dressing. Stir in the olives and refrigerate for 1 to 2 hours. Stir in the tahini and season with salt and pepper. Serve cool or at room temperature. Makes 4 to 6 servings

More barley recipes you are sure to enjoy from Lisa's Kitchen:
Anooshavoor (Turkish Barley and Apricot Porridge)
Barley Porridge with Honeyed Almonds and Roasted Apples
Mesopotamian Barley, Chickpea, Lentil, Tahini Soup
Mango Barley Porridge with Blackberries

On the top of the reading stack: piles of notes reminding me how behind I am

Audio Accompaniment: the washing machine

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